1. Rule of thumb on hydration is to get in ounces 1/2 of your body weight in pounds. So a 120 pound women would need a minimum of 60 ounces of water. You should drink more water when physically active especially if sweating. Having 8 additional ounces for every 1/2 hour of physical activity if hot or if sweating. If you are feeling thirsty, you are already dehydrated.
2. Staying hydrated is extremely important to overall health. Every cell in the body must have hydration in order to function properly. Without proper hydration muscles will cramp, thinking will become foggy, fatigue will occur, skin and mucous membranes will dry. Being dehydrated also places stress on kidney function and electrolyte imbalances can occur. Fluids in the body are used to deliver important nutrients and electrolytes to the vital organs.
3. From a beauty standpoint, hydration is essential to having a great complexion. Adequately hydrated skin is supple and has a glow that is lost when dehydrated.
4. Other non-caffeinated fluids may be used to augment water intake, however many times those fluids contain artificial ingredients that are not optimal for health. Adding an electrolyte powder without added sugar can be beneficial to adequately hydrate the body. I do not recommend many of the sports drinks for adults due to they are loaded with sugar and high fructose corn syrup. They can contribute to unwanted weight gain.
5. Easy way to incorporate more water is to drink one large glass first thing in the morning and with each meal. Having healthy foods such as vegetables and fruits can increase your daily water consumption for most of them have a high water content. Keeping a water bottle at your desk and taking sips throughout the day will ensure that get all the needed water.