Workout Wednesday: Staying hydrated

FRESNO, Calif. (KFSN) -- Unless your workout is really intense or outside, you do not need a special sports drink with electrolytes and sugar. Water works just fine and drink plenty.

If you're dehydrated, your muscles may cramp, and you raise your risk of heat exhaustion and heatstroke.

Two hours before you exercise, drink about two to three cups-- 16to 24 oz-- of water. During your routine, drink about eight ounces every 10 to 20 minutes.

Keep drinking after you're done exercising.

If you are outside and exercising longer than an hour, you may need an electrolyte drink to help replenish important nutrients.

Always listen to your body and don't hesitate to stop and take a sip. A good rule of thumb: drink at least 8 glasses-- 64 oz-- every day.