The importance of hydration
How much water should you be drinking every day? One ounce per pound of your body weight, divided by two. Yes, you read that correctly- a half an ounce of water per pound of body weight.
It may sound like a lot of water, but consuming sufficient water will help everything from your skin to your muscles to your digestion. When you are dehydrated, the first place you may see it is in your mirror. Well-hydrated skin is softer and more supple (translation: less prone to wrinkles!). The best way to keep your skin hydrated is not your moisturizer, but by drinking water.
Drinking water can be difficult to remember, so I like to try to have 8 oz of water in the morning, and each time I think about having a snack, I have a glass of water first. I pour myself a glass of water with dinner, and another before I go to bed. Drinking water throughout the day will help keep you feeling full. For each caffeinated drink you consume, try to drink another 8 ounces of water, seltzer, lemon water or cucumber water. Caffeinated beverages cause dehydration. Frequently we drink soda because we are tired, not realizing that the reason we are tired may be because we are dehydrated. Dehydration is also linked with headaches- another reason many of us reach for the soda. It sounds counterintuitive, but consuming water will help your body to shed the sodium associated with water retention and bloating. It will also help your kidneys clear toxins form your system naturally. Drinking enough water will make it easier for your kidneys to function, allowing them to use less energy.
If you are exercising outside in the heat, consider smart water with electrolytes. The electrolytes will help your body to rehydrate more quickly, and remain hydrated for longer. Staying hydrated while exercising will reduce your chances of cramps and muscle spasms, and even help reduce your risk of injury while exercising. It is almost impossible to drink "too much" water. For an average man, the Mayo clinic recommends 13 glasses of water per day; for the average woman, the Mayo clinic recommends 9.
Sources: http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/ http://www.thedermreview.com/dehydrated-skin/ https://link.springer.com/article/10.2165/00007256-200232150-00001