If you are going to be working or exercising in the heat you need to drink before you start. Another good thing to do in very hot climates is to use a cold wet towel around you head and neck this will cool you down. Cramps, headaches, muscle fatigue and light headedness are just some of the symptoms of dehydration. Exertion, sun exposure, and high altitudes can contribute to the bodies loss of vital fluids and electrolytes.
You should also eat a good breakfast it is still considered the most important meal of the day. There
is research now that eating a mixed breakfast of protein, fat and carbohydrates are more likely to manage their weight. People who have a busy day will have more energy if they eat a good meal to start the day. Eating healthy fat and fruits at breakfast will keep you from having that rebound hunger. You need a good carb, protein, good fat mix in the morning. Smoothies are a great way to get what you need and hydrate at the same time.