Hello, I'm a personal trainer in the gym. I hope what I said is helpful to you. When you feel thirsty during exercise, it is too late to replenish water. About five minutes. Don't drink too much. Water should not be too cold or too hot. Just take a sip at a time, such as when you are jogging, or doing equipment exercise, or spinning. It is best to replenish water in about 5 minutes. Finally, I wish you health and happiness.