Staying properly hydrated before, during, and after exercise is essential for optimal performance and recovery. Before exercise, individuals should consume water or electrolyte drinks to ensure adequate fluid balance. During exercise, hydration helps maintain endurance and muscle function, so drinking water or sports drinks every 15-20 minutes is recommended, especially in hot conditions. After exercising, rehydration is crucial to replace lost fluids and aid in recovery. Consuming fluids along with electrolytes and carbohydrates post-exercise enhances the recovery process, leading to better performance in subsequent workouts.