Water is so important because it plays a part in so many function of our body. The Red Cross explains how water helps lubricate internal surfaces, flushes toxins through the kidneys, transports nutrients throughout the body, maintains healthy blood pressure, regulates body temperature and sustains healthy vital organs.
If you notice symptoms such as, a headache, nausea, irritability, dizziness, tiredness, or decreased urination you may already be dehydrated.
So how do you stay hydrated? The National Institute of Medicine recommends ~3 liters of fluid for males and ~2 liters for women. This includes beverages such as decaf tea/coffee, milk, protein shakes, and sugar-free beverages. We also get additional fluid through the food we eat.
Additional exercise and excessive sweating cause extra water loss and create higher fluid needs. Make sure to maintain proper hydration before, during, and after any activity.