intro to Premier 

started new project, organize files and learned how to do effects and transitions, also upload.

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Water is essential for athletes to maintain peak performance. It is crucial for regulating body temperature, lubricating joints, transporting nutrients, and removing waste. During physical activity, the body sweats to cool down, increasing water loss that must be replaced to maintain performance and safety. Even a small fluid deficit can impair physical performance, while greater dehydration levels can compromise endurance, strength, and cognitive function. Proper hydration is not just about drinking water before exercise; it involves pre-hydration, maintaining sufficient water intake during exercise, and rehydrating afterwards to replace lost fluids.