Water is essential for our overall health and well-being. With approximately 60% of our bodies made up of water, it plays a vital role in maintaining various bodily functions. From regulating body temperature to aiding digestion and metabolism, hydration is crucial for optimal health. However, many individuals are unaware of the amount of water they should consume daily, often leading to dehydration and its associated health risks. This article aims to explore the importance of staying hydrated, determine how much water is enough, and provide valuable tips for maintaining proper hydration levels throughout the day.
Proper hydration is not just about quenching our thirst; it is about ensuring our bodies function at their best. When we don’t consume enough water, our bodies can experience a range of negative consequences. Dehydration can cause fatigue, dizziness, headaches, and impaired concentration. It can also lead to more serious health issues like kidney stones and urinary tract infections. Hence, understanding the importance of staying adequately hydrated and knowing the right amount of water to consume is crucial for achieving and maintaining optimal health. Let’s dive deeper into this topic to discover the secrets of hydration and how it can positively impact our overall well-being.
Benefits of staying hydrated
A. Improved physical performance
Staying properly hydrated is crucial for optimal physical performance. When participating in any form of physical activity, the body loses water through sweat, leading to dehydration if not replenished. Dehydration can result in fatigue, reduced endurance, and decreased strength, hindering overall performance. Research has shown that even mild dehydration of around 2% can significantly impair physical performance (1). Therefore, it is essential to maintain adequate hydration levels to enhance performance during exercise or any physical activity.
B. Enhanced brain function
Proper hydration is vital for maintaining optimal brain function. Studies have shown that even mild dehydration can negatively impact cognitive abilities, such as memory, attention, and concentration (2). Dehydration can also result in reduced mood, increased fatigue, and decreased alertness. To optimize brain function and promote mental clarity, it is essential to stay hydrated throughout the day.
C. Healthy digestion
Proper hydration is key to maintaining a healthy digestive system. Water helps in the digestion and absorption of nutrients by facilitating the movement of food through the digestive tract. Insufficient water intake can lead to constipation and other digestive issues. Staying properly hydrated ensures that the digestive system functions efficiently, promoting regular bowel movements and overall digestive health.
D. Clearer skin and improved complexion
Staying hydrated is not only beneficial for internal functions but also for external appearance. Good hydration promotes healthier skin by improving elasticity, preventing dryness, and reducing the appearance of wrinkles and fine lines. Water helps flush out toxins from the body, leading to a clearer complexion and a more radiant appearance. To maintain healthy and glowing skin, it is important to drink an adequate amount of water throughout the day.
In conclusion, staying properly hydrated offers numerous benefits for overall health and well-being. It improves physical performance, enhances brain function, supports healthy digestion, and promotes clearer skin. It is important to recognize the significance of hydration and incorporate strategies to maintain proper hydration habits into daily routines. Whether you are an athlete, an individual looking to lose weight, or simply aiming for optimal health, staying hydrated is a key factor in achieving your goals. Remember to drink enough water and consider other fluid sources to meet your daily hydration needs.
ICommon misconceptions about hydration
A. 8 cups a day myth
One common misconception about hydration is the belief that individuals need to drink eight cups of water per day. This myth has been perpetuated for years, leading many people to believe that this specific amount is necessary for optimal hydration. However, the truth is that the amount of water a person needs to drink can vary based on several factors, including age, activity level, and climate. While drinking eight cups of water per day is a general guideline, it may not be applicable to everyone.
B. Thirst is not an accurate indicator of hydration
Another misconception about hydration is the belief that if you’re not thirsty, you must be adequately hydrated. It is important to note that thirst is not always a reliable indicator of hydration levels. By the time you feel thirsty, your body may already be experiencing mild dehydration. This is particularly true during physical activity or exposure to hot weather, as the body loses water through sweat. Therefore, relying solely on thirst as a signal to drink water may not be sufficient for maintaining optimal hydration.
It is crucial to understand that proper hydration involves more than just quenching one’s thirst. In fact, the human body constantly loses water through various processes such as breathing, sweating, and urination. This water needs to be replenished throughout the day to ensure the body functions optimally.
To stay properly hydrated, it is recommended to drink water regularly throughout the day, even when not feeling thirsty. This is especially important for individuals who engage in physical activities or live in hot climates as they are more prone to dehydration. Aside from water, other beverages and foods high in water content can also contribute to overall hydration.
By debunking these common misconceptions, individuals can better understand the importance of proper hydration and take proactive steps to ensure they are adequately hydrated. It is essential to listen to one’s body and incorporate habits such as carrying a water bottle, setting reminders to drink water, and consuming water-rich foods to maintain optimal hydration levels. Remember, staying hydrated is crucial for overall health and well-being.
RecommendedFactors affecting water intake
Age
One of the factors that can affect an individual’s water intake needs is their age. Age plays a crucial role in determining how much water a person should be drinking on a daily basis.
Younger children, for example, have smaller bodies and higher water requirements per unit of body weight compared to adults. The Institute of Medicine recommends different daily water intake levels for children based on their age. For children aged 1 to 3 years old, the recommended daily water intake is around 1.3 liters (about 44 ounces). For children aged 4 to 8 years old, the recommended daily water intake increases slightly to 1.7 liters (about 57 ounces).
As individuals enter their teenage years and early adulthood, their water intake needs tend to increase due to their growing bodies and higher activity levels. The European Food Safety Authority recommends a daily water intake of 2.5 liters (about 84 ounces) for adult males and 2.0 liters (about 67 ounces) for adult females.
In older adults, the risk of dehydration is higher due to various factors, such as a reduced sense of thirst, decreased kidney function, and certain medications that can increase water loss. It is important for older adults to monitor their fluid intake more closely and ensure they are drinking enough water throughout the day to prevent dehydration.
Activity level
Another important factor influencing water intake is an individual’s activity level. Engaging in physical activity, especially high-intensity exercise or activities that cause excessive sweating, increases the body’s water requirements.
During physical activity, the body loses water through sweating to regulate body temperature. It is crucial to replace the lost fluids to prevent dehydration, maintain performance, and support optimal recovery. The American College of Sports Medicine recommends drinking 16 to 20 ounces (about 473 to 590 milliliters) of water at least four hours before exercise and an additional 8 to 10 ounces (about 237 to 296 milliliters) 10 to 15 minutes before starting the activity.
During extended periods of intense exercise lasting more than one hour, it is recommended to consume additional fluids, such as sports drinks, that contain electrolytes to replenish the minerals lost through sweat and help maintain proper hydration.
Climate
The climate in which an individual lives or spends time can also impact their water intake needs. Hot and humid environments increase sweating, leading to greater fluid loss and higher water requirements. In these conditions, it is important to drink more water to compensate for the additional fluid loss and avoid dehydration.
In contrast, cold and dry climates may reduce the sensation of thirst and mask the body’s need for water. This can potentially lead to inadequate fluid intake, making it crucial for individuals to be mindful of their water consumption even in colder weather.
Overall, understanding and considering these factors, including age, activity level, and climate, can help individuals determine their unique water intake needs and ensure they stay properly hydrated for optimal health and wellbeing.
Recommended daily water intake
Different guidelines for daily water intake
How much water should you drink in a day? There are various guidelines provided by reputable organizations that can help you determine your recommended daily water intake.
The Institute of Medicine (IOM), now known as the National Academy of Medicine, suggests that women should aim for approximately 2.7 liters (91 ounces) of water per day, while men should aim for around 3.7 liters (125 ounces) of water per day. This includes all fluids consumed throughout the day, not just plain water.
On the other hand, the European Food Safety Authority (EFSA) recommends a slightly lower daily water intake. They suggest a recommended intake of 2.0 liters (67.6 ounces) for women and 2.5 liters (84.5 ounces) for men. Similar to the IOM guidelines, this includes both beverages and food sources of water.
It’s important to note that these guidelines are general recommendations and can vary based on individual factors such as age, weight, activity level, and climate. Additionally, pregnant and breastfeeding women, as well as individuals with certain illnesses or medical conditions, may require higher amounts of water to meet their specific needs.
Adjustments for special circumstances
During pregnancy, a woman’s body goes through numerous changes that increase the need for hydration. The American Pregnancy Association recommends that pregnant women drink around 2.3 liters (78 ounces) of water per day to support the increased blood volume and other physiological changes.
For breastfeeding women, staying well-hydrated is crucial for milk production and maintenance of their own hydration levels. The Academy of Nutrition and Dietetics recommends that breastfeeding women consume an additional 0.7 liters (24 ounces) of water per day compared to their non-breastfeeding counterparts.
Individuals who are sick, especially those with fever, vomiting, or diarrhea, need to replenish lost fluids and maintain hydration. In such cases, it is recommended to drink water or electrolyte-rich beverages to restore the body’s fluid balance.
Overall, it is essential to listen to your body and adjust your water intake accordingly. Factors such as your activity level, climate, and overall health should be taken into consideration when determining your daily water intake.
Remember, these guidelines are just a starting point, and individual needs may vary. It’s crucial to stay hydrated throughout the day to support optimal health and well-being.
Water sources other than plain water
A. Fruits and vegetables high in water content
One of the easiest ways to increase daily water intake is by consuming fruits and vegetables that have high water content. Fruits such as watermelon, strawberries, oranges, and grapefruit are excellent choices as they contain over 80% water. Additionally, vegetables like cucumbers, celery, spinach, and lettuce are also hydrating options. Incorporating these water-rich foods into meals and snacks can provide a flavorful and nutritious way to stay hydrated throughout the day.
B. Herbal teas and flavored water
For those who find it difficult to drink plain water, herbal teas and flavored water can be a refreshing alternative. Herbal teas, such as chamomile, mint, or hibiscus, not only provide hydration but also offer additional health benefits. Flavored water can be made by adding fresh fruits, herbs, or cucumber slices to a pitcher of water. This can enhance the taste and make it more appealing to those who struggle with plain water. However, it is important to monitor the added sugars in flavored water to avoid excess calorie intake.
C. Milk and other dairy products
Milk and dairy products can also contribute to daily water intake. While they may not be as hydrating as plain water, they still contain a significant amount of water. Milk, yogurt, and cheese can be included in the daily diet to provide hydration along with essential nutrients like calcium and protein. However, it is important to choose low-fat or fat-free options to avoid excessive calorie and saturated fat intake.
Including these alternative water sources in daily food and beverage choices can help individuals meet their hydration needs. It is important to note that these sources should not replace plain water entirely, as it is still the most effective way to hydrate the body. However, incorporating a variety of water-rich foods and beverages can make staying hydrated more enjoyable and sustainable.
In conclusion, staying hydrated is vital for optimal health and well-being. While plain water is the best choice for hydration, there are other water sources that can contribute to daily intake. Fruits, vegetables, herbal teas, flavored water, and dairy products are all viable options to increase water intake. By incorporating these alternatives and making hydration a priority, individuals can ensure they stay properly hydrated for overall health benefits. It is important to consult with a healthcare professional or registered dietitian to determine specific water intake needs based on individual factors such as age, activity level, and health conditions.
Signs of dehydration
Dehydration occurs when the body loses more fluids than it takes in. It can happen to anyone, regardless of age or activity level, and it can have serious consequences for both physical and mental health. Recognizing the signs of dehydration is crucial in preventing further complications and promoting optimal health.
A. Dark urine
One of the most recognizable signs of dehydration is dark-colored urine. Under normal circumstances, urine should be a pale yellow or straw-like color. However, when the body is lacking sufficient fluids, urine becomes concentrated and takes on a darker hue. Monitoring urine color throughout the day can provide a helpful indicator of hydration status. If the urine is consistently dark or amber in color, it may be a sign that more fluids need to be consumed.
B. Fatigue and dizziness
Dehydration can cause feelings of fatigue and dizziness. When the body is dehydrated, blood volume decreases, which can lead to a drop in blood pressure. This drop in blood pressure can result in feelings of lightheadedness, dizziness, and even fainting. Additionally, dehydration affects proper blood flow, making the heart work harder to pump oxygen and nutrients to the muscles and organs. This increased effort can result in fatigue and reduced physical and mental performance.
C. Dry skin and lips
Another visible sign of dehydration is dry skin and lips. When the body is deprived of sufficient fluids, it prioritizes the distribution of water to essential organs, leaving the skin and lips dry and parched. Dry skin can also lead to itchiness and a lack of elasticity, making it more prone to wrinkles and other signs of aging. Moisturizing the skin from the inside out by staying hydrated is essential for maintaining healthy skin.
D. Headaches
Dehydration can also trigger headaches or migraines. The brain is highly sensitive to changes in hydration levels. When the body lacks adequate fluids, the brain can temporarily shrink or contract. This slight decrease in brain volume can pull on the meninges, the protective membrane surrounding the brain, causing pain and discomfort. Headaches can range from mild to severe and may be accompanied by other symptoms such as nausea and difficulty concentrating.
In conclusion, recognizing the signs of dehydration is vital for maintaining optimal health and well-being. Dark urine, fatigue and dizziness, dry skin and lips, and headaches are all indicators that the body needs more fluids. It is important to listen to the body’s cues and replenish fluids promptly to prevent dehydration and its associated complications. Incorporating strategies such as carrying a water bottle, setting reminders to drink water, and consuming water-rich foods can help ensure adequate hydration throughout the day. By staying hydrated, individuals can protect their physical and mental health, and promote overall well-being.
Strategies to stay hydrated throughout the day
A. Carry a water bottle
One of the simplest and most effective strategies to stay hydrated throughout the day is to carry a water bottle with you wherever you go. Having a water bottle readily available encourages regular sips and makes it easier to track your water intake. Choose a bottle that you find convenient and portable, whether it be a reusable plastic bottle, a stainless steel option, or even a collapsible one that can fit in your bag. By having water at your fingertips, you’re more likely to drink it regularly and stay hydrated.
B. Set reminders to drink water
In the busy hustle and bustle of daily life, it’s easy to forget to drink water. Setting reminders on your phone or computer can help you stay on track with your hydration goals. Whether it’s an alarm that goes off every hour or a notification on your phone, these reminders can serve as a prompt to drink water. Additionally, you can use mobile apps specifically designed to track and remind you to drink water at regular intervals throughout the day.
C. Consume water-rich foods
While drinking plain water is essential, you can also increase your water intake by consuming water-rich foods. Many fruits and vegetables have high water content and can contribute to your overall hydration. Examples include watermelon, cucumbers, oranges, strawberries, and spinach. These foods not only provide hydration but also offer additional nutrients and fiber, making them a healthy and refreshing choice.
D. Limit alcohol and caffeine intake
Alcohol and caffeine, although popular beverage choices, can contribute to dehydration. Both substances have diuretic properties, meaning they increase urine production, causing the body to lose fluids. To stay properly hydrated, it’s important to limit your alcohol and caffeine intake or balance them with water consumption. For every alcoholic or caffeinated beverage you consume, make sure to have an equal or greater amount of water to maintain hydration levels.
By incorporating these strategies into your daily routine, you can ensure that you stay adequately hydrated throughout the day. Whether it’s carrying a water bottle, setting reminders, consuming water-rich foods, or limiting alcohol and caffeine intake, taking proactive steps to stay hydrated will contribute to your overall health and well-being. Remember, hydration is not just about drinking water; it’s about maintaining the right balance of fluids for optimal health.
Water and Weight Loss
A. Water as an appetite suppressant
Proper hydration plays a crucial role in weight loss. One of the ways water aids in weight management is by acting as an appetite suppressant. When it comes to weight loss, controlling hunger is essential. Drinking a glass of water before a meal can help you feel fuller, reducing your overall calorie intake. Water fills up the stomach, creating a sensation of fullness that can curb your appetite and prevent overeating. By replacing high-calorie beverages such as sugary sodas with water, you can decrease your calorie consumption and promote weight loss.
B. Water as a metabolism booster
Staying adequately hydrated can also boost your metabolism, contributing to weight loss efforts. Research suggests that drinking water can temporarily increase your metabolic rate, allowing you to burn more calories. This phenomenon, known as water-induced thermogenesis, occurs because your body needs to work to heat the ingested water to body temperature. By staying hydrated, you can support your body’s natural calorie-burning abilities and potentially enhance weight loss.
C. Drinking water before meals for portion control
Another strategy involving water and weight loss is drinking water before meals to promote portion control. Many individuals struggle with overeating, consuming larger portions than necessary. By drinking a glass of water before a meal, you can create a sense of fullness, leading to eating smaller portions. This can be particularly useful for individuals striving to lose weight. Additionally, opting for water over higher-calorie beverages can help reduce overall calorie intake, contributing to a calorie deficit necessary for weight loss.
In summary, incorporating water into your weight loss journey can provide various benefits. Water serves as an appetite suppressant, reducing food cravings and preventing excessive calorie consumption. It can also boost your metabolism, aiding in calorie burning. Drinking water before meals can promote portion control and prevent overeating. By adopting these strategies and maintaining proper hydration, you can support your weight loss efforts and overall health. It is important to note that while water can be a valuable tool for weight management, it is not a standalone solution. A well-rounded approach consisting of a balanced diet and regular physical activity is crucial for achieving sustainable weight loss.
Hydration for Athletes and Physical Activity
A. Importance of pre- and post-workout hydration
Proper hydration is crucial for athletes and individuals engaging in physical activity. Hydration plays a significant role in maintaining optimal performance, endurance, and recovery. Before starting any workout or engaging in physical activity, it is important to ensure that you are well-hydrated.
One of the primary reasons for pre-workout hydration is to prevent dehydration during exercise. Dehydration occurs when the body loses more fluids than it takes in, leading to a decrease in performance and potential health risks. It can result in decreased energy levels, muscle cramps, and impaired cognitive function.
To ensure adequate hydration before physical activity, it is recommended to drink at least 16 to 20 ounces (473 to 591 ml) of water 2 to 3 hours prior to exercise. This allows the body enough time to absorb and distribute the fluids properly.
B. Electrolyte balance and sports drinks
During rigorous physical activity, the body not only loses water but also important electrolytes such as sodium, potassium, and magnesium through sweat. These electrolytes are essential for maintaining proper muscle function, nerve transmission, and fluid balance in the body.
While plain water is effective for rehydrating in most cases, sports drinks can be beneficial for prolonged intense exercise lasting longer than 60 minutes. Sports drinks contain electrolytes and carbohydrates, which help replenish lost fluids and provide a quick source of energy. However, it is important to choose sports drinks wisely, as some may contain added sugars and unnecessary additives. Reading labels and opting for low-sugar or natural options is recommended.
Conclusion
Proper hydration is vital for athletes and individuals engaging in physical activity. Pre-workout hydration helps prevent dehydration and optimize performance, while post-workout hydration facilitates recovery. Drinking an adequate amount of water before and during exercise, as well as replenishing electrolytes with sports drinks when necessary, can significantly improve athletic performance and minimize the risk of dehydration-related complications. Athletes should prioritize staying hydrated to achieve their full potential and ensure their well-being during physical activity.
Recommendations for children’s hydration
A. Water requirements based on age
When it comes to children’s hydration, it is essential to understand their specific water requirements based on their age. The amount of water needed varies depending on the child’s age and activity level.
For infants up to 6 months old, exclusive breastfeeding or formula feeding is sufficient to meet their hydration needs. Additional water is not necessary unless recommended by a healthcare professional.
Between 6 and 12 months old, infants can begin to consume small amounts of water, especially during meals and in hot weather. It is important to offer water in a sippy cup or a bottle with a spout to encourage independent drinking.
From 1 to 3 years old, toddlers should consume around 1-4 cups (8-32 ounces) of water per day, in addition to their milk consumption. It is crucial to offer water regularly throughout the day and encourage drinking during and between meals.
Children between 4 and 8 years old should aim to drink 5-8 cups (40-64 ounces) of water daily. Encouraging children to have a water bottle with them throughout the day can help them meet their hydration needs.
For older children and teenagers, it is recommended to follow the guidelines for adults. They should aim to drink at least 8 cups (64 ounces) of water daily but may need more depending on their activity level and climate.
B. Encouraging healthy drinking habits
To promote healthy hydration habits in children, it is essential to make drinking water appealing and accessible. Here are some strategies to encourage children to drink enough water:
1. Set a good example: Children are more likely to adopt healthy habits if they see their parents and caregivers practicing them. Drink water regularly and make it a part of your daily routine.
2. Make water fun: Consider using colorful cups or water bottles with their favorite characters or designs. Adding slices of fruit or mint leaves to water can also make it more exciting for children.
3. Limit sugary drinks: Encourage water as the primary beverage choice instead of sugary drinks like soda, fruit juices, or sports drinks. These beverages can be high in added sugars and empty calories.
4. Have water readily available: Ensure that water is easily accessible for children. Keep water bottles or cups filled and within their reach, especially during outdoor activities or playtime.
5. Teach the importance of hydration: Explain to children why staying hydrated is crucial for their overall health and well-being. Help them understand the benefits of water for their bodies and how it helps them feel their best.
By providing education, setting a good example, and making water appealing, parents and caregivers can instill healthy hydration habits in children from a young age. Prioritizing their water intake will contribute to their well-being and overall health.
Hydration in Older Adults
A. Increased risk of dehydration in the elderly
Older adults are at an increased risk of dehydration due to various factors. As individuals age, their sense of thirst diminishes, making it easier for them to overlook the need for adequate hydration. Additionally, certain medical conditions, such as diabetes and kidney disease, can affect fluid balance in the body. Older adults may also take medications that have diuretic effects, further contributing to dehydration. Dehydration in older adults can lead to serious health complications, including urinary tract infections, kidney stones, and even hospitalizations.
B. Monitoring fluid intake for optimal health
To ensure optimal health and well-being, it is crucial for older adults to monitor their fluid intake and stay adequately hydrated. The daily recommended water intake for older adults is typically around 8 cups, but individual needs may vary depending on factors like activity level, climate, and overall health. It is important for older adults to consult their healthcare providers to determine their specific fluid needs.
There are several strategies that can help older adults stay hydrated. One effective method is to establish a routine of drinking fluids at regular intervals throughout the day, even if there is no sensation of thirst. Keeping a water bottle within reach can serve as a visual reminder to consume fluids regularly. Additionally, consuming water-rich foods, such as fruits and vegetables, can contribute to overall hydration.
Older adults should also be cautious about their consumption of other beverages that may contribute to dehydration, such as alcohol and caffeine. These substances can act as diuretics and increase urine output, which can lead to fluid loss. It is important for older adults to limit their intake of these beverages and opt for hydrating alternatives like herbal teas or flavored water.
In conclusion, staying adequately hydrated is especially important for older adults due to their increased risk of dehydration. Monitoring fluid intake and incorporating strategies like establishing a routine, consuming water-rich foods, and limiting diuretic substances can help older adults maintain optimal hydration levels for overall health and well-being. It is crucial for older adults to prioritize hydration and consult their healthcare providers for personalized recommendations regarding their fluid needs.
Conclusion
A. Importance of staying hydrated for overall health and well-being
In conclusion, staying hydrated is crucial for maintaining optimal health and overall well-being. Water plays a vital role in numerous bodily functions and is essential for our physical and mental performance.
Proper hydration is necessary for maintaining and improving physical performance. When our bodies are well-hydrated, we have more energy, our muscles work efficiently, and our endurance is enhanced. For athletes and individuals engaging in physical activity, pre- and post-workout hydration is particularly important to prevent dehydration and support optimal performance.
Furthermore, staying hydrated is directly linked to enhanced brain function. Dehydration can impair cognitive abilities, affect memory, and lead to difficulties in focusing and concentrating. By drinking enough water throughout the day, we can improve our mental clarity and overall cognitive performance.
Maintaining hydration also promotes healthy digestion. Water helps break down food, aids in the absorption of nutrients, and prevents constipation. It is important to consume an adequate amount of water to support proper digestion and prevent discomfort.
Additionally, proper hydration has external benefits. It contributes to clearer skin and an improved complexion. When our bodies are well-hydrated, our skin appears more radiant and healthy.
B. Strategies to incorporate proper hydration habits into daily routine
To ensure adequate hydration, it is essential to incorporate strategies into our daily routine. These strategies can include:
1. Carry a water bottle: Always have a water bottle with you to ensure easy access to water throughout the day. This will serve as a constant reminder to hydrate.
2. Set reminders to drink water: Use phone alarms or reminders to prompt regular water intake, especially if you have a tendency to forget or get busy.
3. Consume water-rich foods: Apart from drinking water, include fruits and vegetables with high water content in your diet, such as watermelon, cucumber, and oranges.
4. Limit alcohol and caffeine intake: While moderate consumption of alcohol and caffeine is fine, excessive intake can lead to dehydration. Be mindful of your consumption and balance it with water intake.
By incorporating these strategies, individuals can cultivate healthy hydration habits and maintain optimal water intake throughout the day.
Staying hydrated is not only important for weight loss and physical performance but also for overall health. Prioritizing proper hydration can improve our physical and mental well-being, digestion, and external appearance. By following recommended guidelines, adjusting for specific circumstances, and incorporating strategies into our daily routine, we can ensure that we stay adequately hydrated for optimal health.