Water is essential for nearly every bodily function, yet most people walk around chronically dehydrated. Even mild dehydration can cause fatigue, headaches, and poor concentration.
A general guideline is to drink half your body weight in ounces of water per day. If you weigh 160 pounds, aim for 80 ounces. Adjust upward if you exercise or live in a hot climate.
Tips to stay hydrated: keep a reusable bottle on your desk, set hourly reminders on your phone, and eat water-rich foods like cucumbers, watermelon, and oranges.
Your urine color is a reliable indicator. Pale yellow means you are well hydrated. Dark amber means you need to drink up. Clear can mean you are overdoing it—balance is key.