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Generally before. If you're waiting til you're thirsty then you're already dehydrated.
Grab some hydration tablets, keep a bottle of water at your desk. Sip often.I've always found a pint of whole milk is one of the better recovery drinks. I'll frequently head into the nearest shop at the end of a longer run or on the way out the gym.
If it's warm out then I can underestimate how much fluid I've lost though. Even if I'm drinking properly before and throughout then sometimes a few hours later I'll realise I'm parched. So I tend to do the pint pretty much straight after, then just try to remember to keep sipping.
And keep an eye on the colour of your wee etc. Easy to tell if you're a dehydrated if it's not pretty clear.
duncs
dbr
I frequently get headaches some hours after exercise (cycling, swimming, running, whatever). I think I might be getting dehydrated. I make efforts to drink more water but it's either not enough or I need other stuff. Anyone had similar in the past? Do the various recovery powders and shakes help or do I just need to drink more water before/after and lay off caffeine? Any other suggestions?