Keeping your body hydrated during exercise helps your heart pump blood through your blood vessels to your muscles. It also helps your muscles work more efficiently. Needless to say, it's important to make sure you enough water before, during, and after your workout. Follow these tips on staying hydrated while exercising.

• Keep count. It's important to drink 17 to 20 ounces of water 2 to 3 hours before exercising, 8 ounces 30 minutes before exercising, 7 to 10 ounces every 10 minutes during exercise, and 8 ounces 30 minutes after you exercise.
• Supplement. For your average 60-minute workout, you won’t need anything more than water. If you’re going longer than that, or if it's humid outside, you may need a sports drink to get the extra calories and electrolytes.
• Drink when you feel thirsty. You body is designed to tell you when you need to hydrate, so pay attention to its signals..

Athletes: The Importance of Good Hydration [Family Doctor]
What Should I Drink While Exercising? [The Starting Line]
Staying Hydrated – Staying Healthy [American Heart Association]

CC-BY-2.0/Flickr/Ken Hawkins

Philly's Rittenhouse Square Park is a wonderful place to enjoy a little digital detox. Located in the very heart of Philadelphia, the greenery of this historic city park is surrounded by some of the city's most architecturally notable buildings. Turn-of-the-century apartment buildings, brownstones, and several mansions surround the park, along with countless shops and places to dine.

If you have a free afternoon, you can grab a coffee or a bite to eat and sit on a bench in the park to people-watch. If it's warm out, consider packing a picnic and laying out a blanket on the grass. There is no shortage of events and festivals held here, either. Farmers' markets are held during prime produce seasons, all around the perimeter of the park.

Rittenhouse Square Park is a great place to spend time with friends and family!

Rittenhouse Square Park
18th and Walnut Sts
Philadelphia, PA 19103
www.visitphilly.com/museums-attractions/philadelphia/rittenhouse-square-park

CC-BY-SA-2.0/Flickr TESFox

Have a relaxing day with fun and laughter!