Signs of effective hydration during exercise include proper body temperature regulation, consistent energy levels, and a clear or light-colored urine. Staying hydrated helps maintain performance and reduces the risk of dehydration-related issues such as cramps and fatigue. Moreover, adequate hydration supports cardiovascular efficiency, allowing the heart to pump blood effectively during physical activity. Individuals should monitor thirst levels and consider environmental factors, such as heat and humidity, to determine their hydration needs. Regularly drinking water before, during, and after workouts is critical for optimal function.