NoExcusesGym

If you aren’t drinking fluids before, during and after working out, your performance will suffer. When you are dehydrated, you can’t perform as well, plus your workouts will actually feel tougher overall.
Try to have a few sips of water each 15-20 minutes during your workout.

You need to drink enough fluids to match what you lose in sweat during and after a workout. ( to find out your sweat rate, weight yourself before and after working out – if you weight less after your workout, that signals a fluid loss and means you should be drinking more when active.

(by Marcela Vanharova)