Proper hydration helps keep our kidneys in good order as it plays a filtration role. It’s also essential in the prevention of kidney stone diseases. Every day, 8 litres of water is secreted and reabsorbed into the intestine.

Adequate hydration or water intake is also necessary for physical exercise, as studies show that a 2% body weight water loss is equivalent to a 20% decrease in physical performance.

The Nutrition Information Center at The Rockefeller University offers the following tips for maintaining proper hydration:

• Drink at least eight 250ml servings of water each day. The more active you are, the more water you need to replenish lost fluids.
• Drink plenty of water throughout the day. Don't wait until you're thirsty to drink water. By the time you feel thirsty, you have probably already lost two or more cups of your total body water composition. Deep yellow or amber coloured urine can be a sign of dehydration.
• Don't substitute beverages with alcohol or caffeine for water. Caffeine and alcohol act as diuretic beverages and can cause you to lose water through increased urination.
• Once you start exercising, drink water throughout your workout. Keep a bottle of water with you and take frequent water breaks. Don't underestimate the amount of fluids lost from perspiration. During an hour of vigorous exercise, people sweat out approximately a quart of water.
• Start and end your day with water. Your body loses water while you sleep, so drink a serving before bed and again when you wake up.
• Cool water is the best fluid for keeping hydrated when it's warm outside. Cool water is absorbed much more quickly than warm fluids and may help to cool off your overheated body. If you're going to be away from home or outdoors, make sure you keep a bottle of water close by.
• Make sure children drink enough water. Children need water to balance their intake of other beverages - especially during activities.

Source:  Nutrition Information Center at The Rockefeller University and the International Bottled Water Association (IBWA).

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