It’s beneficial to get your body properly hydrated before you start exercising. Try to consume 17 to 20 ounces of water two to three hours before you start and another eight ounces about a half hour before exercising. If you are engaging in strenuous exercise to the point where you are sweating, drink an extra 12 ounces of water for every thirty minutes of exercise. Some people can’t handle a stomach full of liquid if they are exercising strenuously, and if that’s the case, then adjust these numbers down a bit until you find the consumption level that works for you. Finally, drink another eight ounces within a half hour after you are finished. Again, this can be adjusted up or down based on your age and weight, how strenuously you are exercising and if you are exercising in hot and humid conditions.