How much water will you need to consume to rejuvenate your body during and after exercise, depends on the exercises that you’re doing, their volume, intensity, etc. You will need to calculate how much water you’ve lost while training in order to compensate it after finishing your workout.
Water is the best and healthiest drink for every organism because it has no calories, can fully quench the thirst you’re feeling, and it restores lost fluids in the body. If the body does not receive enough fluids, it can dehydrate, and, in order to avoid it you have to pay attention to your daily intake of water. Even people who do not exercise every day lose a certain amount of water while doing their daily activities, and therefore, the water intake should be compensated.
When doing any kind of physical activity, your body needs water, so you need to consume lots of water during exercise. The best way would be if after each completed series of exercises to drink a few sips of water, to help the body to function normally. After the final series drink a few more sips than you think you need due to the fact that your body burns more calories after completing your workout.
While training your body needs water to complete the exercises without difficulty and without feeling dehydrated. Water is the energy that fills the body with physical strength, and while training you will need at least half a liter of water, while the optimum water intake during training is 1.5 liters.
If during or after training, you do not consume enough water, your body can become dehydrated. When your body is dehydrated, you must recognize the symptoms. The symptoms include: dizziness, muscle pain, a distorted vision, decrease in blood pressure, ringing in the head, headache, insomnia, blurred vision and dry mouth.
When you feel that your mouth is dry, it means that your body has already started to get dehydrated, because it needed water when the mouth was not yet dry. Dry mouth is the last indicator to show you that the body lacks water, so try drinking lots of water to avoid that.