Our mental health, physical endurance and energy are all boosted when we are hydrated and water makes up about 70-80 percent of the brain, heart, kidneys and lungs, according to federal data<\/a>.<\/p>\n Recommendations for how much to drink vary. Some past studies say the average adult will get enough water if they drink about 11.5-15.5 eight-ounce cups a day and a suggestion for eight eight-ounce glasses has been widely shared for decades.<\/p>\n But experts stress that staying hydrated is a much more personal endeavor. <\/p>\n \u201cIt\u2019s a one-size-fits-all that doesn\u2019t fit all,\u201d Tamara Hew-Butler, associate professor of exercise and sport science at Wayne State University, said in a statement<\/a>. \u201cIt\u2019s not going to work for everybody in all situations.\u201d<\/p>\n A person with a larger body mass needs more water, past research<\/a> from the University of Michigan shows. The same is true for people who have more muscle mass. That\u2019s because water makes up over 75 percent of muscle<\/a>.<\/p>\n People with more muscle mass have more water in their bodies and need to drink more to maintain their fluid balance, Dr. Stavros Kavouras, a professor and director of the Arizona State University hydration science lab, told The New York Times<\/a>.<\/p>\n People who work out more or live in hotter climates need to replace the water they lose in sweat more than people who don\u2019t.<\/p>\n When sweating, the body also sheds critical minerals called electrolytes that help nerves and muscles work. Electrolytes include sodium, potassium, calcium and other substances that also help the body stay hydrated, The Ohio State University<\/a> says.<\/p>\n But you don\u2019t really need electrolytes unless you\u2019re sweating excessively or replenishing lost fluids, said Kavouras.<\/p>\n That\u2019s the case even for people exercising for 30 minutes to an hour. \u201cYou\u2019ll complete your electrolyte needs by eating regular foods,\u201d he also told TIME<\/a>.<\/p>\n But while hydration looks different for everyone, signs of dehydration are typically universal. Watch out for dark-colored urine, extreme thirst, dizziness, fatigue, dry mouth, headache, a high heart rate, low blood pressure and muscle cramps, according to the Cleveland Clinic<\/a>.<\/p>\n And severe cases can lead to urinary and kidney problems, heat injury, seizures and stop the heart from pumping enough blood throughout the body, the Mayo Clinic<\/a> warns.<\/p>\n That\u2019s concerning because 75 percent of Americans aren\u2019t drinking enough water<\/a>.<\/p>\n \u201cIdeally, your urine should be a pale, straw yellow color,\u201d Gabrielle Judd, a dietitian at Johns Hopkins Bayview Medical Center, said in a statement<\/a>. \u201cIf it\u2019s deeper yellow or golden, you\u2019re likely dehydrated.\u201d<\/p>\n Drinking water is the fastest way to cure dehydration, working in just minutes – although some foods can help too. Celery, cucumbers and romaine lettuce are made up of 95 percent water, Nancy Oliveira, a registered dietitian at Harvard-affiliated Brigham and Women’s Hospital, said.<\/p>\n “Other fruits and vegetables, such as green grapes, peaches and corn, are in the [70-90 percent] water range,\u201d she explained in a blog post<\/a>.<\/p>\n However, people should take caution. There is such a thing as too much water, too. <\/p>\n![\"Staying](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/07\/1242092137...jpeg\")
Staying hydrated helps your body to function. But the definition of hydrated is not \u2018one-size-fits-all\u2019 (AFP\/Getty)<\/p>\n![\"People](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/07\/937912450...jpeg\")
People who sweat more, need more water. They also may need electrolytes to help the body stay hydrated (Getty)<\/p>\n![\"Celery](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/07\/1208436511...jpeg\")
Celery is a water-rich food that Americans can rely on to supplement their hydration (Getty)<\/p>\n