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.

The main ingredient in the fluid that lubricates your joints is water. Whether you’re practicing yoga, running a race or lifting weights, you need to keep your joints well lubricated to help avoid injury.

The Institute of Medicine recommends the following total water intake to stay hydrated over a 24-hour period:¹

• Men: approximately 3.7 liters of water/day
• Women: approximately 2.7 liters of water/day

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

This may seem like too much water, but your body will self-regulate over time. 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 soda or other beverages when dining out.

1. Dietary Reference Intakes For Water, Potassium, Sodium, Chloride, and Sulfate. Institute of Medicine of the National Academies. 2004: 73-185.