When the body is exposed to heat and humidity, it responds by increasing sweating in an attempt to cool down.

Dehydration can cause the urine to become dark-colored and concentrated.

Athletes in hot and humid environments should consume 6-8 liters of fluid per day to stay hydrated.

Sports drinks contain electrolytes, such as sodium and potassium, which are lost through sweat.

Carbohydrates are the body's primary source of energy.

White bread, pasta, and rice are all good sources of carbohydrates for athletes.

Protein is essential for building and repairing muscle tissue.

Lean meat, fish, and poultry are all good sources of protein for athletes.

Fat is a concentrated source of energy.

Olive oil, nuts, and seeds are all good sources of fat for athletes.

A pre-workout meal can provide energy, prevent dehydration, and reduce muscle cramps.

A balanced meal that includes carbohydrates, protein, and fat is ideal before a workout.

A post-workout meal can replenish glycogen stores, repair muscle tissue, and rehydrate the body.

A balanced meal that includes carbohydrates, protein, and fat is ideal after a workout.

Dehydration, electrolyte imbalance, and heat cramps are all common nutritional challenges for athletes in hot and humid environments.