Factors that contribute to good hydration before and after exercise include adequate fluid intake, monitoring urine color, and consuming electrolyte-rich beverages. Staying well-hydrated helps maintain optimal physical performance, as dehydration can impair endurance and increase fatigue. It's crucial to drink water before, during, and after workouts to restore lost fluids. Additionally, consuming foods with high water content, such as fruits and vegetables, can also support hydration. Personal sweat rates and environmental conditions should be taken into account for tailored hydration strategies.