Getting enough water every day is important for your health. Drinking water can prevent dehydration, a condition that can cause unclear thinking, result in mood change, cause your body to overheat, and lead to constipation and kidney stones.

Here are just a few examples of the ways water works in your body:

  • Regulates body temperature.

  • Moistens tissues in the eyes, nose and mouth.

  • Protects body organs and tissues.

  • Carries nutrients and oxygen to cells.

  • Lubricates joints.

  • Lessens burden on the kidneys and liver by flushing out waste products.

How much water do you need?

Every day, you lose eight to 12 cups of water through breathing, perspiring, and urine and bowel movements. In general, men need at least 12 cups of fluid daily, while women require a minimum of nine cups. Factors that increase your fluid needs include exercise, hot weather, high altitude, a high-fiber diet, and increased losses from caffeine and alcohol intake.

Adequate hydration varies from person to person. A practical way to monitor hydration is by observing the color of your urine right after you get up in the morning. Straw- or lemonade-colored urine is a sign of appropriate hydration. Dark-colored urine — about the color of apple juice — indicates dehydration.

That's why it's important to replenish your body's water supply with beverages and food that contain water.

While you should meet most of your fluid needs by drinking water, beverages such as soups, milk, 100% fruit juice and decaffeinated teas are an option. Fruits and vegetables also contain a fair amount of water. Since it's hard to track the amount of water you get from food, it's best to try for at least eight cups of fluid daily.

Concerned about peeing all the time?

There’s good news! As you drink more liquid, your kidney function and hormones will start to change and you’ll likely notice your body recalibrating and becoming more efficient at handling the high water volume.

You might even notice that your body will start to crave more water the more you drink. Just focus on drinking water steadily throughout the day instead of guzzling it all down in the evening. Your bladder will thank you!


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