To use this T-shirt, simply put it on like any regular shirt before your workout or sports activity. When it comes to care, machine wash it in cold water with like colors to keep it looking its best. Avoid using bleach as it might damage the fabric. After washing, tumble dry on low. Make sure to remove it from the dryer promptly to prevent wrinkles. This T-shirt is designed for active use, so feel free to wear it during running, cycling, or any other high - energy sports. But don't wear it for rough activities that could tear the perforated side panels. With proper care, this T-shirt will serve you well for a long time.