During exercise, it is recommended to consume around 16-24 ounces of water for every pound lost through sweat. For longer exercise sessions exceeding 60 minutes, incorporating electrolyte-rich drinks can be beneficial to replace lost sodium and potassium. Staying hydrated enhances performance and helps prevent dehydration-related complications, such as fatigue and impaired concentration. Individual hydration needs may vary based on factors like climate and intensity of activity, making personal adjustments essential.