It’s important to be hydrated throughout the day because your muscles are actually about 70 percent water! Good hydration also helps you to recover faster from a workout. Ensure you drink plenty of water, before, during and after exercise, particularly if you are exercising in warm conditions or for long periods. Dehydration will result in a drop in performance and severe dehydration can be dangerous too. Carrying a water bottle with you can remind you to take regular sips.