With the weather getting hotter, the risk of health complications related to dehydration increases, especially for athletes.

Staying hydrated is crucial, especially if you’re exercising outside.

Signs of dehydration include feeling thirsty, having dark-colored urine, increased heart rate, muscle cramps, headache and fatigue.

Dehydration can also lead to heat exhaustion and the risk for heat stroke.

That’s when your body can’t regulate its temperature. Heat stroke can be deadly and needs to be treated immediately.

A physician with the Cleveland Clinic said the best way to avoid dehydration is to begin hydrating three days before the event in order to get the cells full of water.

But, leading up to the event, two hours before is a good time to really start hydrating and helping with fluids, as well as throughout,” said Dr. Collin Kitchell.

Dr. Kitchell said if you are planning to buy an sports drinks with electrolytes, be sure to keep an eye on the sugar content.

You don’t want it to have too much.