Q) With all this hot weather and humidity any activity creates a big thirst. Would a sports drink (like Gatorade) provide a better replacement than water for salt and minerals that I sweat out? When is the best time to drink during a workout session - and how much?

A) You will probably be surprised by my answer (I know that I am).

I have always heard that water was better than Gatorade. Well, after doing some research, I discovered the advantages of drinking Gatorade - which can be consumed throughout your workout for the following reasons: You will drink more Gatorade than water, since water will turn off your thirst before you are completely rehydrated.

Gatorade quickly replaces fluids and electrolytes that are lost in sweat and provides energy to working muscles. Water turns on the kidneys prematurely so you lose fluid in the form of urine much more quickly than when drinking Gatorade, and the small amount of sodium in Gatorade allows your body to hold on to the fluid you consume rather than losing it through urine.

Just remember that each 8 oz. bottle has 50 calories, so don't go too overboard!

Q) I am not sure if this is the right section for this question but here goes. I have always told my kids (and now grandkids) to wait an hour before swimming after eating. I never knew why - we were always told that. Is it true? Are there any rules of thumb about when and what you can eat before exercising?

A) There are several reasons for not eating just before exercising. During exercise, the body relies on existing stores of muscle glycogen and body fat. A meal just before exercise will not increase muscle glycogen stores, and when blood is diverted to the working muscles, food remaining in the stomach can cause nausea.

The best solution is to eat a light, high-carbohydrate meal/snack several hours before prolonged exercise so that the stomach and upper bowel are empty before working out. I am sure that this is also the reason for waiting an hour before swimming (I was always told it would cause cramping, but I haven't found any scientific evidence of that).

Q) It seems a shame on nice summer days to go to a gym and work out. Can you suggest some alternatives that will let me spend some time outside in the nice weather but still give a decent workout?

A) I agree about being inside on the really nice days. Of course, the old standby of walking (speed walking where you swing your arms forcefully provides a great workout) can always substitute for a gym workout. But, how about trying something "off-the-wall" like roller skating or roller-blading? Just be sure to wear knee and elbow pads along with a helmet.

And, while you are putting on a helmet, you might also consider biking. If you have access to an outdoor pool, swimming is an excellent sport - fun and easy on the joints. Also, many of the parks and trails have exercise bars and other exercise equipment for public use.

Our whole MetroParks system has numerous hiking and biking trails. Depending on where you live, you might want to make use of one of the beautiful beaches along Lake Erie. Mentor Headlands comes to mind immediately.

Just treat yourself, but be sure not to overdo on the days where the temperature reaches 85 degrees or higher. (Those are the days when it might make sense to work inside in the air conditioned gym.)