Hydration before and during exercise serves several vital purposes, including maintaining performance, regulating body temperature, and preventing dehydration. Proper hydration helps lubricate joints, allowing for improved flexibility and reduced risk of injury. Drinking fluids aids in nutrient delivery to muscles and can enhance stamina during workouts. Hydration also supports cardiovascular function, enabling the heart to pump more efficiently. By ensuring adequate fluid intake, athletes can optimize their workout efficiency and recovery, directly influencing their overall fitness outcomes.