According to WebMD, the general rule of thumb is to consume 15 cups a day for men and 11 for women.

But it should be borne in mind that this amount includes the rest of the body's fluids, which get 20% to 30% of the water through food. Other drinks such as juice, tea and milk can be obtained.

Increase the amount of water and beverages, especially in the case of disease, especially in cases of diarrhea or vomiting. Exercise experts recommend that you exercise additional water during and after training.

There are also important benefits to drinking enough water:

1- Better joint performance
Water is a big part of the formation of cartilage joints that help absorb shocks and make bone movements smoother. Drinking water reduces the suffering of gout.

Avoid dehydration
The body loses much water when sweating, especially at relatively high temperatures. Without enough water, it can also lose the sodium and potassium it needs. The mouth dries and the person feels dizzy, dizziness or at least confused due to lack of fluid in the body.

3. Detoxification
Water helps your kidneys remove waste from the blood. If the kidneys do not get enough water, these wastes can accumulate with acids, blocking the kidneys with proteins known as myoglobin. Dehydration can also lead to kidney stones and urinary tract infections.

4. Power of concentration
Some suffer from low concentration, not remembering things easily or thinking calmly and clearly when the water level in the body is low. These problems can be avoided by drinking the right amount of water, so that at least 4 cups a day for a person weighing 70 kg and increase the amount with weight gain.

High fitness
Lack of fluid in the body or even mild dehydration can lead to fatigue and fatigue. So it makes sense when compensating for sweat during exercise with water and minerals such as sodium and potassium to moisturize the body and enhance energy to give impetus and activity to build muscle and improve the performance of the heart and pumping blood loaded with oxygen to the brain, thus obtaining better mental fitness.

6. Lose excess weight
Studies have shown that people who drank 2 or 3 additional glasses of water a day had less fat, sugar and salt in the blood, with higher calories burned, ultimately helping to lose excess weight. Drinking water also helps to achieve a sense of fullness, which reduces the intake of soft drinks or calories and high sugars. Water also helps to improve digestion, as well as the space it occupies, which reduces the amount of meals automatically.

7. Improved heart function
Drinking enough water may not improve heart performance, but not drinking the right amount of water, which leads to mild dehydration, affects and weakens the blood vessels as much as smoking. Lack of water also leads to a decrease in the amount of blood in the body, resulting in low blood pressure and an increase or acceleration in heart rate. It only takes 15 to 20 minutes to get enough water back to normal.

Avoid fainting
Some people faint about donating blood in case of lack of body fluids. Drink enough water to avoid low blood pressure and fainting if the weather is hot, when you exercise, or when you sweat and urinate frequently.