This is the Importance of Adequate Water Needs When Exercising
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Keeping the body hydrated by getting enough water while exercising is very important. The reason is that fluid intake has a major influence on performance, safety, and comfort during exercise.
[Source](https://www.alodokter.com/ini-pentingnya-mencukupi-kebutuhan-air-saat-berolahraga)
Thus, you can exercise effectively and the results obtained will also be maximized.
Amount of Water Needs When Exercising Must Be Fulfilled
Although each person's fluid needs can be different, there are general guidelines regarding the amount of water that must be met before, during, and after exercise, namely:
Before exercising
Here are recommendations for fluid intake before you exercise:
500−600mL (2−3 cups): 4 hours before
250−350mL (1−2 cups): 10−15 minutes before