It's important to keep hydrated before, during, and after a workout, but if you're not satisfied with conventional 'until you're not thirsty' wisdom, Men's Health explains how to calculate how much you need to drink to replenish your fluids.
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According to the post, you should ideally start drinking water or comparable liquids at least 15 minutes prior to exercising and around eight ounces of water for every 20 minutes spent working out. It's also important to weigh yourself before and after a workout, especially where refueling after the fact is concerned. Once you've clocked your post-exercise weight, drink 16 ounces of water for every pound you've lost (you've clearly done some serious working out if you've dropped literal pounds). For example, Men's Health says that 'if you're 2 pounds lighter after an hour-long run, drink 32 ounces more before or during your next run.'
And if you're not sure whether coffee, juices, and other liquids will help you refuel as well as water, get to know these four debunked hydration myths.
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