Drink half your body weight in ounces of water daily, then add sodium-rich electrolytes like Relight Elements or Liquid IV. Regular Gatorade doesn't have enough sodium, which is what you actually lose in sweat. Hotter weather means you need more of both.
We are coming into the hot summer months. You're going to be sweating more. You're going to be working out outside more. Here's how to prevent cramping. Hydration is two different things: electrolytes plus water. We've talked a lot about water. I want you getting at least half of your weight in body ounces in water. Now with the electrolytes, the electrolyte that you need to be focusing on most is the one that you lose the most through your sweat, which is salt. So if you are prone to cramping, you're training outside and it's super hot outside, you need to make sure that you're having an electrolyte powder that is high in sodium. Relight Elements, Liquid IV, any of those are great options. A regular Gatorade is not. It does not have enough salt to keep you from cramping. The other electrolyte powders are. The hotter it is, the more you will sweat, the more fluid you are going to need, and the more sodium you are going to need. The colder it is, the less you sweat, probably the less fluid you're going to need, and the less electrolytes you're going to need.
