Hydration before, during, and after exercise significantly affects performance by regulating body temperature, facilitating muscle function, and preventing fatigue. Staying adequately hydrated helps maintain optimal blood volume, ensuring efficient oxygen and nutrient delivery to muscles. Dehydration can lead to decreased coordination, increased perceived exertion, and impaired cognitive function, negatively impacting overall performance. After exercise, replenishing fluids lost through sweat is crucial for recovery and muscle repair. Establishing a hydration strategy tailored to individual needs and exercise conditions can maximize performance and support overall health.