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The recommended guideline for hydration states that your baseline should be about 8-10 cups of water a day. However, if you’re very active or sweat a lot you’ll need to increase that daily amount. The best way to measure your sweat loss is to weigh yourself before and after exercising (without peeing at all during the workout). If your weight stays the same and your urine is not dark, you’re drinking enough - If you lost weight and your urine is dark, you need to increase your hydration.

Side note: If you have an intense workout within 12 hours of another workout, you should pre-hydrate with 5-7 mL of fluid per 1 kg of body weight at around 4 hours before the second workout. (Ex: You do an intense workout in the evening and have a recovery run the next morning).
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