Our body is made up of about 60% to 70% water. Our blood, muscles, lungs, and brain contain a lot of water. Drinking liquid is vital to our health.
    Every cell in our body needs water. Our brain, for example, consists of 90% water, so if we don't adequately supply the need for water in our body, our brain may not function well, causing headaches and migraines.

    Among other functions, water is important for:
    * Transports nutrients and oxygen through cells;
    * Regulates body temperature;
    * Protects our vital organs and helps them better absorb nutrients;
    * It helps our metabolism;
    * Protects and moisturizes our joints and cells.

    Water is considered the universal solvent and assists in the release of toxins filtered by the kidney, through urine. The scarcity of water in the body can be identified through some symptoms such as:

    * Dried mucous membranes;
    * Low pressure;
    * Dry skin;
    * Higher concentration of urine, which makes it more sparse and darker.
    * Thus, the lack of water can cause:
    * Tiredness;
    * Muscle cramps;
    * Dryness of the skin;
    * Cold;
    * Irregular blood pressure;
    * Risk of death, in more severe cases.

    There is no consensus on the amount of water we need to drink every day. But it is known that patients with kidney problems, for example, need to drink more water to help dissolve the salts present in their body.
    The daily amount of fluids that a person needs to drink depends on several factors, such as age, weight, level of physical activity performed, and climatic conditions. For example, you will need to hydrate yourself more when exercising or on warmer days, or when you have fever, vomiting, and diarrhea. Elderly and pregnant women should also drink more water.
    With the arrival of spring and the increase in temperature, it is also important to take into account other sources of fluid loss (such as sweat) and to always drink enough water to feel satiated.
    In general, the color of urine can be used as an indicator of hydration. Light yellow urine is the ideal color. But it is a good idea to ask your doctor how much you should drink daily, especially if you are taking prescription drugs or have a health problem.

    In the middle of the running routine, it is easy to forget to drink water. Some tips can help make this habit more frequent so that at the end of the day you have taken the necessary amount.
    Little bottle - leave a few bottles of refrigerator water and take one with you when you leave the house, for easy access when you are at work, for example. It also helps to monitor how much has been consumed.
    Reminder - set your cell phone alarm to ring every two hours to remind you to stay hydrated throughout the day. You can also download applications on your smartphone that help with this.
    Meals - an easy way to drink water regularly is to have a glass at each meal.
    A tip is: always have a bottle of water close at hand. If 2 liters of water seems too much, know that part of your daily intake can be supplied with other sources, such as juices, coconut water, milk, fruits, teas, and soups. However, avoid sugary drinks such as soft drinks and artificial juices.
    There is no way to live without drinking water. It represents 40% to 80% of the total human weight, and vital organ functions depend on it to be fully quenched.