Water is one of the simplest, most accessible ways we have to support good health. Because the human body is made up of roughly 60% water, staying hydrated is essential for almost every biological function, from regulating temperature to transporting nutrients. 

There is no single correct amount of water that an adult should drink, though general guidelines say women should drink about 2.7 liters (about 91 ounces) per day, and men should drink about 3.7 liters (about 125 ounces) per day. In the case of children, it goes down to 1.9 liters (about 64 ounces) per day. Each of these amounts is inclusive of all liquid, including tea, juice, coffee and other beverages.  

The simple rule is to drink when you are thirsty and make adjustments to this depending on how much you sweat, how much you are exercising and the amount of heat you are exposed to. You also want your urine to be pale yellow, indicating good hydration.  

When you will be exercising, drink 8 to 16 ounces of water an hour or two before the activity — you don’t want to become bloated. If your activity lasts more than 30 minutes, you should drink some liquid during the activity, and after exercising, you want to replenish the fluids that you lost. This all helps avoid dehydration. 

Symptoms of dehydration include feeling very thirsty and confused, darker yellow urine, headaches and dizziness. If this occurs, start drinking water with added electrolytes so that the body’s functions continue to operate. Beverages such as Pedialyte and Gatorade contain electrolytes, and bananas are a great source of the electrolyte potassium. Salt tablets can also quickly provide electrolytes. 

Certain fruits and vegetables can act as alternatives to drinking liquids for hydration. The fruits with some of the highest water content are strawberries and melons, including watermelon, honeydew and cantaloupe. Some citrus fruits have a high water content, as do pineapples and grapes. Cucumbers, lettuce, radishes, celery, cabbage and tomatoes also have a high water content.