The connection between hydration and exercise performance is critical, as even mild dehydration can negatively affect physical functions and cognitive abilities. Water is essential for maintaining thermoregulation, nutrient transportation, and waste removal. Insufficient hydration can lead to decreased endurance, muscle cramps, and increased fatigue. Staying adequately hydrated helps optimize performance, enhances recovery, and reduces the risk of heat-related illnesses during physical activities. Regular fluid intake before, during, and after exercise is vital for maintaining peak performance levels.