getting ready for the hot & sweaty

what does one eat when faced with 2 plus hours of rigorous training in 90 degree conditions? i have been repeatedly warned by friends that i must hydrate before & during class (about 8oz an hour! sounds crazy! but we sweat out about that much). last tuesday i felt wicked heavy & i don't even remember what i had for lunch except to say it was meat with rice. so today a different tact: i broke fast with steak cubes & rice (yum), for lunch i had a chicken salad with walnuts, cherry tomatos, avocado & beets & i am contemplating having some spicy soup a couple of hours before training. that may be too much. well, it's soup so it's to help me hydrate & i see sifu eat hot soup all the time before class so i may try it. i just hope i don't get a cramp.
my good friend cubano69 said when he was in bootcamp they were forced to consume the 80z an hour when they were in basic training. also (& i thought this strange) if the conditions were too humid/hot which was measured by some kind of bubbler machine they would cancel training. they did this because after several people got heat exhaustion or strokes, they were never the same. i had to take what he said for face value because i would not want to hurt myself at training. also as much as sifu monitors what is going on, only you can tell if you aren't feeling right & in my case, i may not stop thinking i will level off. which i didn't last tuesday. know yourself is right!
it is so hot out there, near steamy. with thundershowers expected, it will only get hotter. the rain itself will give relief IF you are caught in it. otherwise, it's just pretty.
quan tuo reminded me last night after his l2 class that extension is key with sifu for tonite (as it was last night & let' s face it ALWAYS). so i will take my time & extend as much as possible. there is no point in rushing & doing things sleepy style (though i never feel i am intentionally sleepy style). just have to breathe through everything.
i also hope the thundershowers are not too much for boy bunny tonight. he won't have nina to cuddle up to him as he did last night. [teno just barks back!] he was overwrought until about 2am & he was crashed out this morning well after i was already up & getting ready to go.
more chi.