To maintain hydration during exercise, it’s crucial to drink fluids before, during, and after your workout. Aim for approximately 17-20 ounces of water 2-3 hours before exercising and 8 ounces 20-30 minutes prior. During exercise, especially in hot conditions, replenish fluids every 15-20 minutes. After exercise, replace lost fluids by drinking 16-24 ounces for every pound of body weight lost. Consider electrolyte beverages for longer sessions or intense workouts to maintain optimal hydration. Monitoring urine color can be a good indicator of hydration levels.