Good question! We're so glad you asked. First, shake the bottle. Then, spritz 5-7 times all over the body, twice a day. Be sure to focus on areas with high amounts of sweat glands: the face, scalp, underarms, groin, hands, and feet. Great times to spritz are: after showers, after swimming in a pool (rinse the chlorinated water off first!), before workouts, and in the evenings before bed. Most importantly - experiment! See what works best for you in terms of routine, frequency and quantity. Happy misting!