Staying hydrated during exercise has a significant effect on performance, particularly in maintaining endurance and regulating body temperature. Proper hydration ensures that the body can efficiently transport nutrients and oxygen to muscles while flushing out waste products. It minimizes the risk of dehydration, which can lead to fatigue, diminished athletic performance, and increased likelihood of cramps. Thus, maintaining adequate fluid intake before, during, and after exercise contributes to overall exercise effectiveness and recovery.