Maintain body temperature: When you exercise, your body temperature increases and you tend to sweat. You need to drink fluid during exercise to replace the fluids you lose when you sweat. That way, you'll reduce the risk of heat stress, maintain normal body function, and maintain performance levels.
Improves performance: Proper hydration helps to improve physical performance during exercise. When you are dehydrated, your body will not function optimally, leading to fatigue, muscle cramps, and reduced endurance.
Reduces muscle damage: Dehydration can also cause muscle damage, as the muscles are not getting the necessary nutrients and oxygen.