During the summer months when the temperatures climb into the 90s, it's easy to understand why athletes need to drink plenty of fluids to replace all that is lost as you sweat to keep your core body temperature at a safe level inthe hot, humid conditions.

But what may not be as obvious is that proper hydration is still crucial during the cooler months

``Because of the cooler temperature, kids have the tendency not to drink and coaches don’t remember to remind them,'' says Kai Aboulian, a Physical Therapist and Athletic Trainer at Foundry Sports Medicine. ``Hydration is definitely neglected. I was the team athletic trainer for a few high schools over the last few years before I joined the football team at Brown, and I remember we had kids that did not drink during the game because they thought it was cool enough outside and they didn’t need as much water. However, that was the most crucial time for them to be hydrated.''

``The cumulative effects of fluid loss through sweat and urine, coupled with inadequate fluid intake, can impair performance and increase the risk of heat illness,'' Aboulian says.

Here, he offers some:
Tips for athletes to avoid dehydration and Heat Illness
* Drink water or sport drinks before, during and after activity.

* Weigh in and out of practice to learn your hydration needs, then drink enough fluid to minimize your weight loss during practice.
During recovery, athletes should drink 20-24 ounces of sodium-containing fluid for every pound of weight lost through sweat

* Know the warning signs of dehydration and heat illness such as: muscle cramps, decreased performance, headache, early fatigue, irritability, confusion, nausea and vomiting, staggering and difficulty paying attention.

* Watch your teammates and pay attention to your own body.
Tell your athletic trainer or coach if you have these symptoms or are feeling bad, and get the rest, fluid and any medical attention you may need.

``In general, be aware of red flags and don’t try to be a hero,'' Aboulian says. ``You are more valuable to your team and teammates when you are in your best condition.''

(Some of the above information gathered from the Gatorade Sports Science Institute.)