Woman on a mountain bike stops to drink water from a bottle.


Reaching your full potential can be easier when you are well hydrated.

Water makes up about 70% of our body, and without enough of it, our muscles, tissues and joints can become dehydrated. Dehydrated muscles, tissues and joints aren’t flexible, making us more susceptible to injury.

Water plays a key role in keeping your joints supple. Whether you’re practicing yoga, running a race or lifting weights, you need to keep your joints well lubricated to help avoid injury.

The European Food Safety Authority recommends the following water intake to stay hydrated over a 24-hour period:1

  • Men: about 2.0 litres or 10 glasses of water/day
  • Women: about 1.6 litres or 8 glasses of water/day

It’s important to remember that this total includes all water consumed from drinking water and water in other beverages. In addition, you may need to consume more water when the weather is hot or if you are more physically active, have a fever due to illness, or have diarrhoea or vomiting.

Here are three quick tips to make sure you drink enough water.

  • Make water accessible. Carry a BPA-free water bottle for easy water access when you’re on the go.
  • Follow a schedule. Drink a glass of water in the morning with meals and after exercise.
  • Change your habits. Choose water instead of other beverages when dining out.

1. http://www.nhs.uk/Livewell/Goodfood/Pages/water-drinks.aspx. Accessed March 13, 2015

Information provided is for general background purposes and is not intended as a substitute for medical diagnosis or advice from a qualified healthcare professional.
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