Hydrate throughout your day, not just after a workout. Get in the habit of sipping water continuously during the day.

If you start your workout dehydrated, you won’t get the maximum out of your workout,  as water helps your body to exercise more efficiently. General guidelines are to drink 17 to 20 ounces of water 2 to 3 hours before exercising, another 8 ounces during your warm-up (or 20 to 30 minutes before exercising), 7 to 10 ounces every 10 to 20 minutes during exercise, and 8 ounces of water within 30 minutes after exercising.

Always have a bottle of water nearby when exercising, even at home.

1. Staying hydrated is essential when working out, in order to replace the fluids you lose in perspiration; it also helps you to maintain your energy.
2. A great time to drink water is during a break in between exercise sets, for  example.

To maximize the results of your training, try to eat 2 -3 hours before you exercise. Whether you're trying to stay in shape or shed a few pounds, it’s a good idea to eat within 45 minutes or an hour after your workout.