Warm water

Our body needs 11 cups of water (warm or hot) for an average-build woman and 16 for an average-build man per day to stay hydrated. It doesn't have to be plain water - coffee, tea, fruit, or vegetable-flavored water also counts (yet avoid sugar-sweetened beverages).

Complete this task by reaching your daily water intake goal.

Tips for staying hydrated

• Our bodies are often most dehydrated in the morning following a night's rest. Therefore, start your day by increasing water consumption and reducing it when getting closer to the evening to preserve the quality of your sleep.
• Instead of relying on cups to keep track of your water intake, consider investing in a reusable water bottle. Keeping this bottle with you fosters a habit of hydrating consistently, regardless of time or place. Over time, you'll find yourself naturally inclined to drink water without the necessity of measuring your intake every time.
• Aim at drinking in smaller volumes every 20 minutes when exercising or doing mental work. It will keep your hydration level steady and lower the chance of experiencing brain fog.

Since the body cannot generate and store its water supply, continuous water intake is crucial to human health.  

Water helps to:

• reduce daytime fatigue;
• keep your memory working at its full capacity;
• support the proper functioning of organs;
• efficiently break down consumed food;
• keep normal nutrient absorption and chemical reactions;
• remove toxins from the body;
• keep the blood circulation going;
• regulate the body's cooling system;
• prevent infections;
• improves sleep quality, cognition, and mood;
• reduces the risk of cardiovascular diseases (e.g., hypertension, fatal coronary heart disease, cerebral infarction, colon, and bladder cancer);
• loose weight;
• fight migraine and headaches;
• keep good function of concentration and memory;
• improves mood.

Popkin BM, D'Anci KE, Rosenberg IH. Water, hydration, and health. Nutr Rev. 2010 Aug;68(8):439-58. doi: 10.1111/j.1753-4887.2010.00304.x. PMID: 20646222; PMCID: PMC2908954.