Your water needs are higher when you’re active and sweating. These tips can help you stay hydrated — and feeling your best — before, during, and after physical activity:

• Before starting physical activity, have at least 8 ounces of water.
• While being active, aim to drink about 7 to 10 ounces of water for every 10 to 20 minutes. The more you’re sweating, the more water you need.
• Most of the weight you lose while being active is water. A good rule of thumb is to drink 16 ounces of water after intense activity to rehydrate.