Maintaining hydration during intense workouts is crucial for optimal performance and recovery. To achieve this, individuals should drink fluids before, during, and after exercise, targeting about 500-700 mL (about 17-23 ounces) of fluid for every hour of activity. It’s important to consume electrolyte-rich drinks if workouts exceed 60 minutes, as this helps replenish lost minerals like sodium and potassium. Listening to the body’s thirst signals can guide fluid intake and prevent dehydration, ensuring effective performance and physiological balance during intense physical exertion.