6. Hydrate Smartly Before, During, and After Exercise
According to Krieger, hydration should begin a day or two before exercise. You also don’t want to drink a lot of water before a workout in the hopes of staying hydrated; this will likely result in sloshing and bloating as you move. Make sure you drink plenty of water in the days leading up to a workout, especially if it’s a strenuous or sweaty one.
You should start focusing on a hydration strategy the week before an endurance race, as a November 2019 study in Sports Medicine found that even a small amount of dehydration can reduce performance. Moderate workouts (such as a jog outside, a morning speed walk, or hopping on a recumbent bicycle)