Hydration plays a critical role in maintaining energy levels during physical activity. Adequate water intake prevents dehydration, which can lead to decreased exercise performance, muscle cramps, and fatigue. Staying hydrated supports various body functions, including temperature regulation and nutrient transport. For optimal performance, athletes should monitor their fluid intake before, during, and after workouts. Proper hydration strategies can enhance recovery times and overall energy availability, allowing individuals to perform at their best during both training and competition.