#4. Drink up
It’s best to get your body hydrated before you even think about heading to the gym. One way to determine your overall hydration status is to check out the color of your urine first thing in the morning. A good place to start is drinking about 2 cups of water 2 to 3 hours before exercise and 1 cup of water 10 to 20 minutes before working out. The goal here is to minimize dehydration, which can cause low energy, and muscle cramps or spasms without drinking too much water. Consider drinking 1 cup of water for every 15-30 minutes of intense physical activity, especially if you are sweating profusely or are training in a heated environment.