Recommended Hydration

More than half of your body's weight is water weight. Adequate hydration plays an important role in bodily functions, and loss of water can cause serious health problems. Be especially sure to drink enough water during exercise, extreme heat and if you are vomiting or have diarrhea, which can all cause rapid fluid loss.

Adult Recommendations

Many people consider drinking six to eight glasses of water each day to be adequate for overall health, as noted by Family Doctor. However, the National Academy of Sciences Food and Nutrition Board released guidelines for daily water intake in 2004 that were a bit higher than this recommendation. Research indicates that adult women should consume 2.7 liters per day, which is the equivalent of about 11-and-1/2 cups. Adult men need to consume 3.7 liters daily, which is about 15-and-1/2 cups.These recommendations refer to total water intake, including the water received from food sources, which accounts for about 18 percent of total water intake.

Childrens Recommendations

If you have children, be sure to keep them hydrated, particularly during activity. Sometimes children don't realize that they are dehydrated and may suffer from side effects that could have been easily prevented. Exact water requirements vary based on your child's age and activity level; however, most kids need about eight to 10 cups per day. As noted by the Sydney Children's Hospital, children under age 10 need about 300 mL per hour when they are involved in physical activity, as well as 200 mL before starting their activity.

Dehydration

Dehydration occurs when the body loses more water than it receives. Symptoms of dehydration include decreased urination, dry mouth, fatigue, thirst, headache, confusion, dizziness and lack of tears when crying. Bladder infections, constipation, dry and wrinkly skin, dark urine and lack of bodily temperature regulation may also be caused by dehydration. Prevent dehydration before it starts by drinking water when you are thirsty and always carrying water during exercise or in extreme heat.

Beverage Choice

As noted by the Clemson Cooperative Extension, water is the best beverage choice when it comes to preventing dehydration. In addition to preventing dehydration, water helps regulate body temperature, decreases fluid retention, cushions joints, strengthens muscles and contains no calories, fat or caffeine. During extreme exercise sessions that last longer than 45 to 60 minutes, sports beverages may be beneficial, since they replace electrolytes that are lost during exercise, as noted by the American Council on Exercise. Otherwise, water is the best choice.