Drink plenty of water throughout the day to avoid dehydration. 

You probably know that it is important to drink plenty of fluids when the outside temperature rises.

 But staying hydrated is a daily requirement, no matter what the thermometer says.

 Unfortunately, many of us are not getting enough to drink, especially the elderly. “Older people don’t feel as thirsty as they did when they were younger,” says Dr. Julien Sefter, a kidney specialist and associate professor of medicine at Harvard Medical School. 

 Water works every system of the body properly. 

The Harvard Medical School Special Health Report 6-Week Health Eating Plan notes that water has many important functions, such as:

Carrying nutrients and oxygen into your cells
Removing bacteria from your bladder
Helps in digestion
Prevention of constipation
Normalize blood pressure
Stabilizing the heartbeat
Cushion joint
Organ and tissue protection
Regulating body temperature
Maintaining electrolyte (sodium) balance. 

Giving your body enough fluids to do these things means you are staying hydrated.

 If you do not drink enough water every day, you are at risk of dehydration. 

Warning symptoms of dehydration include weakness, low blood pressure, dizziness, confusion, or dark urine.

 So how much water should you drink? 

Most people need about four to six cups of water every day. 

 How much water should you drink in a day?

 The rule of four to six cups daily is generally for healthy people. Drinking plenty of water is possible if you have certain health conditions, such as thyroid disease or kidney, liver, or heart problems; Or if you are taking medications that force you to retain water, such as non-steroidal anti-inflammatory drugs (NSAIDs), opioid painkillers, and some antidepressants
If you fit into this category, how much water should you drink per day? 

There is no one-size-fits-all answer. Dr Sefter says water should be used individually, and if you are not sure about the right amount for yourself, you should check with your doctor.

 But even a healthy person’s water needs will vary, especially if you are sweating because you are exercising, or because you are out on a hot day. 

Talk to your doctor if you are wondering how much water you should drink at these times, but a general rule for healthy people is to drink two to three cups of water per hour, or if you sweat a lot. If you are coming, you should drink more.

 Tips to avoid dehydration

It’s not just water that keeps you hydrated. 

All water drinks contribute to your daily needs.

 And it’s a myth that caffeinated beverages or alcoholic beverages reduce dehydration because they make you urinate.

 They do, but during the day, the water in these drinks still contributes to a net positive contribution to total fluid intake.

Of course, there are many reasons why water is still a better choice. Remember, sugary drinks can cause weight gain and inflammation, which can increase your risk of diseases such as diabetes. 

Too much caffeine can make you uncomfortable or prevent you from sleeping. 

And, alcohol consumption should be limited to one drink per day for women and 1-2 drinks per day for men. 

 To avoid dehydration, drink fluids slowly throughout the day. An easy way to do this is to have a drink with every meal, socially or with medicine. 

 And know that you also get fluids from water-rich foods, such as salads, fruit and apple sauce. 

Helps to maximize physical performance. 

 If you do not stay hydrated, your physical performance may be affected.

 This is especially important during strenuous exercise or intense heat.

Dehydration can have a significant effect if you lose less than 2% of the amount of water in your body.

 However, it is not uncommon for athletes to lose 6-10% of their water weight through sweat.

 This can lead to a rise in body temperature, a decrease in motivation, and an increase in fatigue. 

This can make exercise more difficult, both physically and mentally. 

 Maximum hydration has been shown to prevent this from happening, and it can also reduce oxidative stress during high-intensity exercise.

 This is not surprising when you consider that muscles contain about 80% water. 

 If you exercise vigorously and tend to sweat, staying hydrated can help you perform at your best.

Significantly affects energy levels and brain function. 

 Your brain is greatly affected by the state of your hydration.

Studies show that mild dehydration, such as 1–3% weight loss, can impair many aspects of brain function.

In a study of young women, researchers found that a 1.4% fluid loss after exercise impairs both mood and concentration.

 It also increased the frequency of headaches (6).

Many members of the same research team conducted similar studies in young people. They found that 1.6% fluid loss was detrimental to working memory and increased feelings of anxiety and fatigue (7).

A 1–3% fluid loss equals approximately 1.5–4.5 pounds (0.5–2 kg) in a person weighing 150 pounds (68 kg).

 This can be easily done through normal daily activities, skip during exercise or intense heat. 

 Numerous other studies, ranging from children to adults, have shown that mild dehydration can impair mood, memory and brain function 

 Based on evidence
The health benefits of drinking plenty of water

The human body is about 60% water.

 It is generally recommended that you drink eight 8-ounce (237-mL) water daily (8 × 8 principle).

Although there is little science behind this particular principle, it is important to stay hydrated. 

 There are health benefits to drinking plenty of water based on evidence.
. Helps to maximize physical performance