It is advisable to replenish water 15 minutes before exercise. At this time, you can add a proper amount of water or sports drinks, so you won't feel thirsty.

During exercise, the principle of replenishing water is a small amount and many times, and drinking in large quantities is not allowed. The supplementary water should be at the right temperature, not too cold, mainly sports drinks and physiological saline, to supplement the electrolyte components lost in the body due to sweating;

There is not much demand for hydration after exercise, but it is also advisable to drink plenty of water.

I hope I can help you.