Act as a certified sports nutritionist with 10+ years of experience advising athletes on hydration strategies. Provide a detailed guide on how to stay properly hydrated before, during, and after workouts. Include [TYPE OF WORKOUT] (e.g., HIIT, endurance, strength training), [DURATION] (e.g., 30 minutes, 2 hours), and [ENVIRONMENT] (e.g., hot, cold, humid) as key factors. Explain the importance of electrolyte balance, signs of dehydration, and optimal fluid intake timing. Offer practical tips like carrying a [HYDRATION TOOL] (e.g., water bottle, hydration pack) and using [FLUID TYPE] (e.g., water, sports drink) based on intensity. Keep it actionable and science-backed.