Effective hydration differs pre, during, and post-exercise as each phase has distinct needs. Prior to exercise, adequate hydration ensures optimal performance by keeping body temperature regulated and preventing fatigue. During exercise, consuming fluids helps replace lost electrolytes and maintain endurance. Post-exercise hydration is vital for recovering fluid balance and aiding muscle recovery. The type of fluid consumed also matters, with water generally being sufficient for moderate workouts, while electrolyte drinks are beneficial for prolonged or intense sessions. Understanding these stages enhances overall exercise performance and recovery.