You should drink fluid frequently so that you do not become dehydrated. Drink more in hot and humid weather. After Exercising After a hard workout, it is very important that you refuel your body with the carbohydrates and fluids you used during your workout. Your body replaces the glycogen energy stores in the muscle within the first few hours of exercising. That's why it is important to eat carbohydrates and drink fluid soon after your workout.
Calorie containing drinks can replace water and glucose.
You can also figure out if you are hydrated enough by looking at the color of your urine. A clear color is a sign of good hydration. However, if you see a darker yellow color, this means that you need to drink more fluids. This will help your body to quickly recover. Fluids such as juice and sports drinks are an easy way to refuel after a competition and will also prevent dehydration at the same time.