"You need to keep sipping water through the day, especially in landlocked areas that have a dry heat. When you are thirsty and drink a lot of water, at the same time it might lead to hypotonic dehydration (loss of water associated with a decreased effective osmolality of body fluids). You can black out or have cardiac issues. The diet protocols, every team and individuals adhere to specific protocols; smoothies, juices, fruits like bananas etc. These days they have hydration gel, powder and bars readily available," said Ramji who is the founder of Sports Dynamix.