Your exercise won't be as effective if you're already dehydrated. You'll feel lightheaded, and your mental and physical faculties won't operate at their peak.

As you exercise, your body heat rises because your muscles are working harder and your heart rate is faster than usual; as a consequence, you sweat, which serves as a natural cooling mechanism. If you're working out in the heat and sweating a lot, it's a good idea to increase your fluid intake. Make sure you dress sensibly to avoid getting too hot.

Drinking cold water while exercising is a great way to maintain a healthy fluid balance and keep your body temperature down.

Sports drinks are popular among gym-goers, but they're not required unless you plan on working out for many hours straight. Regular good water is sufficient if your workout is under an hour long.

Hear what it has to say. If you're parched, quench it with some water. For activities lasting less than 60 minutes, only one 20-ounce water bottle should be enough. Drink 7–10 ounces of fluid every 10–20 minutes during prolonged exertion. Many factors, such as starting weight, current fitness level, and training intensity, all play a role.

Staying hydrated with water is a great way to keep your energy up throughout a rigorous exercise. If you have a large mineral water bottle with you at the gym or at home, you can be sure that your muscles will remain hydrated while you drink between sets, allowing you to work harder and for longer.