A common recommendation for post-exercise hydration is to drink at least 16-24 ounces of fluid for every pound lost during exercise. This ensures adequate fluid replacement. Water usually suffices for low to moderate exercise intensity, while drinks containing electrolytes may be beneficial for longer or more intense sessions. It's important to rehydrate as soon as possible to facilitate recovery and restore fluid balance in the body. To assess hydration needs, individuals can monitor the color of their urine; pale yellow indicates proper hydration.