In order to stay fit and healthy it is essential that we have enough daily exercise to keep our body in shape and our mind alert. Exercise is good for us as it burns off excess body fat, tones our muscles, improves cardiovascular functions, and eliminates toxins from our body in perspiration. Exercise is known to relieve stress, and certain activities can also improve our reflexes and hand-eye coordination.

Working out can take the form of a gym workout; a jog, swim, or cycle; or it can involve exercising through sport – team sports or individual; or fun outdoor activities such as hiking, surfing or boating. Very often we can combine exercise with another daily chore, such as walking the dog. However you choose to exercise and keep fit, it is essential to drink lots of water during physical activity, especially during hot weather.

The human body is made up of more than 70% water, which is not only essential for maintaining healthy body tissue, organs and body functions, but it is also an essential component in temperature regulation. During physical exertion our bodies require water to lubricate muscles, and to excrete as perspiration to cool us down. When we build up a sweat, the water lost through perspiration needs to be replaced to keep our systems functioning normally, and to avoid dehydration, cramping, and heat stress.

Cramping during exercise is one of the first signs of dehydration. This is the body's warning mechanism to tell us to take it easy. If you start cramping while exercising, that will usually be the end of your exercise session; so in order to exercise efficiently, you must constantly rehydrate during physical activity. When exercising, rehydrate your body with fresh clean water to replace the lost fluids. Tap water often contains many contaminants, including heavy metals, such as lead; chemicals, such as chlorine; and inclined to drink lots of it during physical activity. Drinking filtered water is best, as this will taste great, and encourage you to replenish lost fluids. Filtered water will also be free from contaminants and toxins – otherwise you are simply replacing the toxins that you are excreting, with more toxins.

A portable drinking bottle filter offers a handy solution for rehydrating when exercising at the gym, on the road, or hiking up the mountain. The Sport Berkey is a lightweight, durable, BPA-free water bottle that enables you to filter water on the go. Alternatively, use a home water filter to provide a supply of fresh clean water that can be decanted into a reusable portable sports drinking bottle, for healthy refreshment during your workout. For endurance sportsmen and women, there are specially designed hydration packs available; these are worn as a backpack and supply water through a drinking tube. Fill up the hydration pack with a supply of fresh clean filtered water to refuel your system with healthy, toxin-free liquid refreshment as you pound the pavement. These are particularly useful for sportsmen who do not have free use of their hands during physical activity – such as kayakers and cyclists – but who still require a steady supply of fresh drinking water on-tap to ensure adequate rehydration to avoid dehydration.

Exercise is good; but exercise wisely; don't overdo it; and remember to rehydrate your system with plenty of fresh clean water to prevent dehydration.