Hydration during exercise is vital for performance and overall health. Staying adequately hydrated ensures optimal thermoregulation, preventing overheating and fatigue. Dehydration can lead to decreased endurance, increased perceived exertion, and impaired cognitive function, all of which hinder performance. Proper hydration also facilitates the transport of nutrients, maintaining muscle function and reducing the risk of cramps. Drinking water before, during, and after exercise helps maintain electrolyte balance and supports recovery, ultimately enhancing athletic performance.