Water is essential for supporting your body before, during, and after exercise. Staying well hydrated helps maintain the fluid balance your body needs to perform at its best. During exercise, aim to drink about one cup of fluid every 15 to 20 minutes, adjusting for your activity level and conditions. For longer workouts lasting more than an hour, a sports drink or diluted juice may help replace fluids and carbohydrates. After exercising, refuel with carbohydrate rich foods to help replenish energy stores, especially if you plan to exercise again soon. Make hydration and smart nutrition part of your fitness routine.