To ensure proper hydration during workouts, it is crucial to drink water before, during, and after exercise. Pre-workout hydration helps prepare the body for physical activity, while drinking intervals during exercise keeps fluid levels stable. The amount of water needed varies based on factors such as exercise intensity, duration, and environmental conditions like heat. Sports drinks containing electrolytes can be beneficial during longer sessions to replenish lost minerals. Monitoring urine color can also provide insights into hydration status, ensuring optimal performance.