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Whether you’re a serious athlete or simply exercise for recreation, it’s important to stay hydrated. Good hydration means getting the right amount of water before, during, and after exercise.

Water regulates your body temperature and lubricates your joints. It helps transport nutrients to give you energy and keep you healthy.

If you’re not hydrated, your body can’t perform at its highest level. You may feel tired, have muscle cramps, dizziness, or other serious symptoms.

Dehydration happens when you lose more fluid than you drink. When your body doesn’t have enough water, it can’t work properly.

Dehydration can range from mild to severe. Symptoms of dehydration can include the following:

Dizziness or lightheaded feeling
Nausea or vomiting
muscle cramps
Dry mouth
Lack of sweating
Hard, fast heartbeat.

Symptoms of severe dehydration can include mental confusion, weakness, and loss of consciousness.

You should get emergency medical attention immediately if you have any of these symptoms.

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