It’s normal to lose some water out of our bodies throughout the day. When it’s hot out, we lose even more than usual.

We need to keep enough water in our bodies so they work the way they’re supposed to. When we lose too much water, it’s called dehydration. This can make you feel dizzy or cause you to pass out.

If you get too dehydrated, your body can’t function and you need to go to the hospital. We make up for the water we lose by drinking fluids, like water, juice, sports drinks, or iced tea.

When you’re out in the hot summer weather, drink lots of water. If you are sweating and working hard, you might need a sports drink. Sports drinks give you back the sodium and electrolytes you lose through sweating.

If you’re drinking enough water, your urine will be clear or pale yellow. You can tell that you need to drink more water if your urine is a darker yellow.

When your body has enough fluids in it, you will feel better in general.

Here are some of the good things you get when you drink enough water:

  1. More energy. Water helps your muscle work and lets your muscle cells turn food into energy.
  2. A mood boost. Studies show that people who do not drink enough water are more likely to become frustrated.
  3. A clearer mind. Dehydration can make you feel confused and out of it.
  4. Help with weight loss. Swapping out a soda for water saves you sugar and calories. Foods with a lot of water, like watermelon, lettuce, or cucumber, help you feel full on fewer calories.
  5. Less pain. Dehydration is a very common cause of headaches.
  6. Easier digestion. Water helps your food move through your intestines. It can also help you have easier bowel movements.  
  7. Happy kidneys. Kidneys take harmful chemicals out of your body. They can’t do their job without water. Water also helps prevent painful kidney stones.
  8. Better health. Water helps your body fight off disease, including heart disease, asthma, and even some cancers.