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You should drink ½ to 1 ounce of water per pound of body weight each day.  To determine your minimum hydration needs, divide your weight in pounds in half and drink that in ounces.  For example, a 120-pound person needs at least 60 ounces of water daily.  Staying hydrated increases performance.

To help obtain your hydration goals:

• Drink a glass of water at every meal and snack.

• Carry a water bottle with you all day and record how many times you fill it up.  This will help you to track your intake and allow you to adjust accordingly.
• Prior to workouts drink at least 8 oz within an hour of the activity.
• During workouts drink plenty of fluids at every opportunity.  This is especially important when exercising in high temperature and high humidity environments, which increase core temperatures faster.
• After workouts, be sure to continue hydrating at an elevated rate.
• Be sure to drink both water and an electrolyte enhanced sports drink during extreme workouts.