The amount of hydration will vary depending on whether you are a man or a woman, and obviously it will depend on each body, and the level of training since the amount of liquids eliminated through sweat is not the same, some people sweat more during exercise than others.
Staying hydrated means taking into account before, during, and after physical activity. That's why hydration starts long before training or competing, it starts with the first liquid you drink in the morning, and it doesn't end only when you've finished training; it ends when you've finished drinking any more liquids during the day (ideally 2-3 hours before going to sleep).
Your performance will depend on how you hydrate before each activity. In fact, it's said that you might not even consume any fluids during a one-hour workout if you've hydrated yourself well in the days leading up to it. It's not recommended to do this repeatedly, but it's an indicator that good hydration is determined by how you hydrate in the days leading up to it!
Women: 2.5 to 2.7 LT Consumption in Liters per day.
Men: 3.3 to 3.4 LT Consumption in Liters per day.
Medical specialists recommend that women drink at least 2.5 to 2.7 liters of water a day, while men should drink between 3.3 and 3.4 liters a day.
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