Your body relies on water to transport nutrients, temperature regulation and waste removal. Water lubricates the joints enabling you to move about with ease. Experts have differed on many issues, but they all agree that you need between six to eight glasses of water daily.

However, despite the standards given, the amount of water you need in your body may not be the same as what another person requires. A healthy person can rehydrate themselves by drinking fluids only when their body needs it. In other people, the eight glasses mentioned are sufficient.

A urine check helps you find out whether you have taken adequate amounts of water. If the liquid coming out has a light yellow color or it is colorless, you are fine. However, amber or dark yellow is a sign of dehydration. Apart from water, drinking other fluids also keeps you hydrated.

Tea, milk and fruit juices are all examples of drinks that help your body meet its fluid requirements. Drinks with caffeine also contribute to your water intake requirements. However, take caffeinated drinks moderately to avoid feeling jittery or anxious all day. Vegetables such as lettuce and tomatoes are other sources of fluids.

If you are on an exercising regimen, you may use sports drinks to stay hydrated. The carbohydrates in these drinks help increase energy levels in your body. Use these drinks in moderation as they may also contain high amounts of calories. Always check the label for calorie and sodium levels. Experts recommend a daily caffeine intake of not more than 300 milligrams.

What differences exist between energy and sports drinks? The former has got more caffeine levels than the latter. They also contain other stimulants and added sugar. Avoid giving energy drinks to your teens and other children.

If you are finding it difficult to remain hydrated, try these guidelines:

• Have a water bottle near you. There are water bottles sold in retail outlets at affordable prices, and you have no reason not to buy one. Keep it on your desk and go for a refill once empty.
• Some people do not like the way plain water tastes. To overcome this obstacle, drop a slice of lime or lemon. It changes the taste, and you can enjoy having a sip anytime.
• Drink some water whenever you feel hungry. Sometimes your body only craves for water, but you confuse this with hunger. A few sips will quench that thirst.
• Whenever you are working out, take water breaks. After the workout, take some more.

Owing to a busy schedule, you might forget when you need to drink water. Have a program broken down into sessions. For instance, you could have a drink

• Upon waking up
• During breakfast
• During lunch breaks
• Before going to bed
• At every top of the hour

There are triggers that you are dehydrated. For example, you might notice that your urine has a dark yellow color. Your mouth could also be dry. From time to time you might feel fatigued. Instead of waiting for these symptoms, get into a habit of drinking water.