Health authorities recommend that adults drink approximately 8 glasses (64 ounces) of water daily, with needs increasing during exercise, hot weather, or illness, to prevent dehydration-related complications.

Chronic mild dehydration can cause kidney stones, urinary tract infections, constipation, fatigue, and impaired cognitive function, while severe dehydration can lead to dangerous electrolyte imbalances and organ damage.

Your urine color serves as an excellent hydration indicator—pale yellow indicates proper hydration, while dark yellow signals the need for immediate fluid intake.

Start each day with a large glass of water, keep a reusable water bottle nearby, and set hourly reminders to drink water throughout the day until this healthy habit becomes automatic.