Hydration is critical for optimal performance and recovery. The amount of water you need depends on various factors, including the intensity and duration of your exercise, the climate, and your individual physiology. As a general guideline, aim to drink water throughout the day and consume an additional 8-16 ounces of water 15-30 minutes before exercising. During exercise, drink water every 15-20 minutes, especially if you're sweating heavily. After exercise, rehydrate by drinking water and consuming hydrating foods like fruits and vegetables.
