Basic rules that should be followed for staying safe in the heat:
1. drink water as soon as you wake up
2. make sure you do this 2-3 hours before your "warmup/practice"
3. make sure you have 1.5-2 liters each day and include 1-2 oz of ginger to the water to increase proformance.
4. if you lose less then 3% of your total body weight you are fine, if it's more you shouldn't proform because that is considered dangerous.
5. make sure you take in water before,during and after proforming.
6. if you feel thirsty during practice/proforming then you are "dehydrated".
7. if you feel "faint,dizzy" you should stop.
8. water breaks should come every 20 minutes and last 10 minutes to each 20.
9. avoid excessive heat from 11a-3p (that is usually the worst time of day).
10. make sure there are plenty of visable signs that water is available.