Although caffeine has long been thought to have a diuretic effect, potentially leading to dehydration, research does not fully support this.To prevent this, take alcohol with food and sips of water. Enjoying more than a couple of drinks within a short time can increase the risk of dehydration, especially if taken on an empty stomach. Without it, the body flushes out water more easily. Alcohol can suppress anti-diuretic hormone, a fluid-regulating hormone that signals the kidneys to reduce urination and reabsorb water back into the body.Smaller volumes of urine may indicate dehydration, especially if also darker in color. However, foods, medications, and vitamin supplements can also change urine color. Generally the color of urine darkens the more concentrated it is (meaning that it contains less water). The amount and color of urine can provide a rough estimate of adequate hydration.Fever, exercise, exposure to extreme temperature climates (very hot or cold), and excessive loss of body fluids (such as with vomiting or diarrhea) will increase fluid needs.In the average person, drinking less will not necessarily compromise one’s health as each person’s exact fluid needs vary, even day-to-day. It’s important to note that this amount is not a daily target, but a general guide. Lower amounts may be needed for those with smaller body sizes. Higher amounts may be needed for those who are physically active or exposed to very warm climates. The National Academy of Medicine suggests an adequate intake of daily fluids of about 13 cups and 9 cups for healthy men and women, respectively, with 1 cup equaling 8 ounces.One of the most familiar sayings is to aim for “8 glasses a day,” but this may not be appropriate for every person. But sometimes we drink not based on these factors but on how much we think we should be drinking. We also customarily drink beverages with meals to help with digestion. We drink fluids when we feel thirst, the major signal alerting us when our body runs low on water. Water accounts for about 60% of an adult’s body weight. Water is an essential nutrient at every age, so optimal hydration is a key component for good health.

It’s the perfect zero-calorie beverage for quenching thirst and rehydrating your body. It helps to keep you from overheating, lubricates the joints and tissues, maintains healthy skin, and is necessary for proper digestion. Water helps to restore fluids lost through metabolism, breathing, sweating, and the removal of waste. It is calorie-free and as easy to find as the nearest tap. There are many options for what to drink, but water is the best choice for most people who have access to safe drinking water.

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