Above all it is necessary to replenish water removed to keep the water balance. This may be recommended:
1) Drink before thirst. The sensation of thirst indicates some degree of dehydration. Only a 1% loss reduces the ability of performance. 6% can put lives at risk. TAKE CARE!
2) Drink half a liter of water or any drink specifically designed to train at least an hour before exercise.
3) Drink the same amount of training after 20 minutes, but not just water, combine it with carbohydrates and electrolytes.

One idea might be:

1 liter of water:
20 g glucose .
3 g approx. Common salt.
5 grams approx. baking soda.
2 tablets (Pearl) of potassium chloride.

4 )We should consume a minimum of 1ml of water per calorie consumed. Intake 2000 calories required consumption of 2 liters. Admitting that the water supply of food to 50% of the total volume would require an absolute minimum of 1 liter a day to consume. We recommend at least a 50% add to that minimum.

Sources: Healsa

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