If you have clear, pale urine, your fluid intake is ok. The type of drink used to replace fluids is also important. Many drinks may not help replace the fluids you are losing in the heat, but may actually draw more fluid out of your body. Drinks that have caffeine or alcohol in them are not recommended when in the heat. These drinks act as diuretics that can cause further dehydration.
Water is one of the best drinks to use before, during and after activity.
Sport drinks, such as Gatorade, are also beneficial for those who are exerting themselves for long periods of time in the heat. These drinks help replace electrolytes in the body and many times are helpful for those who experience muscle cramps due to the heat. All of these heat illnesses may cause you to have a headache, feel tired, weak, dizzy and nauseous. Heat cramps are painful muscle spasms that may occur in the calf, abdomen and thigh. It is due to a loss of water and electrolytes.