How to backup the forum database?

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I'm hosing it myself ,. and al the user pages are there in less then 0,5 sec. only wen log in as admin (almost 100 forum visable) it took 1,2 sec. but I made a mod for that so I have to type in the forum I want to see (all forums contain a customer number)

I think that in top user there are 3 or 5 users in the forum. total numer of users less than 150 and max 60 user groups

I got  apx. 20 general forums and for every user(group) 1 to 4 forum only visable for that usergroup. A user group wil have 1 to 10 members in the furure there will be 150 tot 200 forums in it but most of them are hidden, exept for the admin and the user belong the the access group.

I am running 7B3 and want to wait for the final before change the database again. Or even stay at 7B3 because some options of the 7B5 i dont like but I wait for the final before I take position in that.