Hydration is a full-time job. Photo: Erin Herle

When you work out in the heat, your body needs a way to cool down and it does this by sweating. If temperatures soar above the level of your body heat, then dripping sweat can mean that your body isn’t able to do its job. Sweat must evaporate and intense heat environments prevent this.

Drink water: This is a no-brainer but the amount you need to drink and the consistency is important. If it becomes a chore to keep your water bottle filled, then you’re probably doing it right. Experts suggest that you drink constantly throughout the day, especially with meals. Eight cups a day is the average but in the summer heat bump that number up to twelve.

Before exercise drink four cups, splitting the amount between two hours before and one hour before. When you exercise your body loses water through breathing and sweating. Your body can lose up to 2-3 liters of water per hour. During exercise drink half a cup every half hour and directly after, drink two cups or 16 oz per pound of water lost.

Avoid any caffeinated beverages and especially sugary drinks or sport drinks as the necessary H20 is hindered. All of these amounts will vary between experts but the as long as you are urinating regularly, drinking consistently throughout the day and have reached your minimum per day, you’re in better shape than most.

Know the signs of dehydration: If your urine isn’t a light shade, you need to drink more. If you’re working out in an environment where heat is high or the sun is on you, make sure you’re adequately hydrated beforehand for preventative measures.

Dripping sweat means your body isn’t evaporating and therefore it’s not properly cooling your body. If you feel nauseas, your muscles are cramping, your face is flushed, your pulse is rapid or your skin is cool and clammy, you could be suffering from heat exhaustion.

Even dizziness and feeling really fatigued is a bad sign that could escalate. Dehydration to heat exhaustion to deadly heat stroke, know when you or your training partners are in bad shape and cool them down/hydrate them before they get worse.

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Black belt couple teaching in Florida July 27/28.

Mackenzie Dern and Augusto Tanquinho Mendes are the most widely known Jiu-Jitsu couple around but it’s not just because they’re both black belts who compete a lot or because they can live in both the U.S. and Brazil. They are some of the most accomplished individuals in the sport.

Mackenzie has been training since she was a toddler as her father Wellington Megaton Dias has brought her up to live the lifestyle. Her accomplishments in competition have been tremendous up the ranks winning world titles at every rank making her transition to black belt competition this year a smooth one.

Augusto Tanquinho Mendes from Soul Fighters team accomplished his most recent world title in June as a black belt featherweight beating two legends in the process. A black belt since 2004, his resume and experiences have given him the knowledge to pass on to others.

The seminar will be held on July 27-28 in Miami, FL at the Fight Sports Academy located at 2220 Northeast 2nd Ave, Miami, FL 33137. Tanquinho will be responsible for Saturday while Mackenzie will show her techniques on Sunday both days running from 10 a.m. to 1 p.m.

Reserve your spot now to pay a discounted $100 or pay the $120 fee at the door. Call 786-290-6875

2012 Brazilian Black Belt BJJ Camp in Cancun training / Photo from Brazilian Black Belt Facebook

Because of their success with last year’s camp, Felipe Costa and Rodrigo Comprido have decided to run the Brazilian Black Belt BJJ Camp again.

The 2013 Brazilian Black Belt BJJ Camp will be held in Cancun, Mexico from Aug. 31 to Sept. 9. The techniques you will learn are from high level practitioners who can provide you with focused training in a beautiful environment. All teams and affiliations are welcome.

As an addition to the two instructors, black belt world champion Caio Terra has been invited and will be in attendance in order to add some of his own techniques. The mixture of styles will give you a thorough understanding of some techniques that have been tested and proven.

With the package you receive a trip to and from the airport and the resort you will be staying, accommodation for every night, all of your meals and training sessions twice a day with world champion black belts.

If you sign up fast you can be part of the first ten students who receive a discount. Prices will vary for those who are training and who are not as well as the age group. If you are an instructor, let them know and receive a special discount. To confirm your spot, a deposit will be made so reserve yours now.

Other features include one rest day to explore the location of Cancun and indulge in possible activities such as jet skiing, sightseeing, swimming with dolphins and various sports.

For more information please visit www.brazilianblackbelt.com/bjj-camp

To reserve your spot or any concerns you can email Felipe Costa directly and receive a reply within 24 hours: felipepcs@hotmail.com