Hydration is crucial for any workout, and running or walking is no exception. Women, in particular, may need to pay closer attention to fluid intake due to factors like body composition and hormonal fluctuations. Here's how to stay hydrated for your runs or walks:

• Before: Aim for 16 ounces of water 1-2 hours before your activity. Pay attention to urine color – it should be pale yellow.
• During: Sweat rates vary, but a general guideline is 4-6 ounces of fluids every 20 minutes. Hotter weather or intense exercise will require more. Opt for plain water or low-sugar sports drinks to replenish electrolytes.
• Carry it: Invest in a hydration pack or water bottle you can easily access while running or walking.

Signs of Dehydration:

• Thirst is a late sign. Be proactive with your hydration.
• Darker urine
• Fatigue
• Dizziness
• Headache

Listen to your body: Adjust fluid intake based on your individual needs and the environment.  If you notice signs of dehydration, slow down or stop your activity and rehydrate.

Remember: By staying hydrated, you'll optimize your performance, improve endurance, and feel your best during your runs or walks.