Drinking enough water is important to keep your body systems working properly. Staying hydrated helps your body and mind perform at their best. It also helps reduce your risk of developing kidney stones, urinary tract infections and constipation. 

Water helps your body:

• Maintain a normal temperature.
• Lubricate and cushion joints.
• Protect your spinal cord and other sensitive tissues.
• Get rid of waste through urination, perspiration, and bowel movements.

How Much is Enough Water?

The amount of water you need depends on your age, activity level, and overall health. Because you lose water throughout the day, it's important to drink enough water throughout the day to avoid dehydration. 

A good initial goal is to drink 8 cups (8 ounces each) or 64 ounces of water per day. But drinking more water can offer more benefits! According to the Academy of Nutrition and Dietetics, women should drink 11.5 cups of water per day, and men should drink about 15.5 cups per day. 

However, your body needs more water when you are:

• In hot climates.
• More physically active.
• Running a fever.
• Having diarrhea or vomiting.

Symptoms of Dehydration

Dehydration can come on quickly, so it's important to know the symptoms. 

• Thirst
• Irritability
• Dry Mouth
• Fatigue
• Dizziness
• Headache
• Confusion
• Muscle Cramps
• Dark Colored Urine

Simple Color Check

If you're worried about drinking enough water, check the color of your urine. If the color is a pale-yellow color, you are drinking enough water. If the color is dark yellow or amber color, you need to drink more water.

Ways to Meet Your Water Needs

• Carry a reusable water bottle with you.
• Freeze water in freezer-safe bottles for ice-cold water all day.
• Choose water over sugary drinks.
• Opt for water when eating out.
• Serve water during meals.
• Add a wedge of lime or lemon to your water.
• Eat fruits and vegetables that contain water, like melons, celery, and broccoli.

Most importantly, listen to your body. Drink water when you feel thirsty. Rest when you feel tired. For more tips on hydration, visit CDC's Healthy weight and Growth.