Hydration needs change with exercise intensity and duration, requiring individuals to adjust their fluid intake accordingly. During high-intensity workouts, sweat loss increases, leading to a greater need for electrolytes and water to maintain performance and prevent dehydration. It's essential to hydrate before, during, and after exercise to replenish lost fluids. Particularly with longer durations, consuming beverages that contain carbohydrates, like sports drinks, can enhance endurance and optimize performance. Recognizing personal hydration needs and adapting to environmental conditions—like heat or humidity—is vital for maintaining optimal physiological function and enhancing recovery post-exercise.