Whether you’re a serious athlete or simply exercise for recreation, it’s important to stay hydrated. Good hydration means getting the right amount of water before, during, and after exercise. Water regulates your body temperature, allows muscle contractions to take place and lubricates your joints. It also assists in the transport of nutrients to give you energy and keep you healthy. If you’re not hydrated, your body can’t perform at its highest level. You may feel tired, have muscle cramps, dizziness, or other serious symptoms.
Sports Dietitians Australia have developed a comprehensive factsheet which details how much fluid to have and when. Here is the link! https://www.sportsdietitians.com.au/factsheets/fuelling-recovery/fluids-in-sport/