Water is the most common nutrient deficiency in the U.S. and should be the first thing you
consider when addressing a health concern. The Standard American Diet is inundated with diuretics, which not only replace fluids during the day that could be water, but also excrete the water you've already consumed. You can go 8 weeks without food, but only days without water.
Did you know that having a dry mouth is a sign you’re already well past dehydration status??
So, before you get to that point, make sure you're properly hydrating. How do you do that? By sipping water throughout the day, not gulping a 8 oz glass at once. If you chug water just to catch up on your daily quota, you actually are putting pressure on your kidneys to dilute your blood faster and excreted that very your water you trying to hydrate with--this is why you have to pee 10 minutes later!
How much water should you drink? There are many variables that determine this answer including weight, diet, and exercise. A general rule of thumb is to divide your weight in half and that is the number of fluid ounces of water you should have consumed by the end of the day. If you consume diuretics (coffee, juice, alcohol, caffeinated teas), then you should add 1.5x water. For example, if you drank a 6 oz up of joe, you would need to add 9 oz of water to your day. If you are sweating through exercise or it's the summer time, you would also want to increase your hydration.
Electrolytes are key. One additional factor to consider is electrolytes. You can drink all the water you want, but if you're not also consuming the proper amount of electrolytes (sodium, potassium, magnesium) then the water is not being properly assimilated into the body to fully be effective. Furthermore, you also lose electrolytes throughout the day, especially through sweat.
If you are experiencing any of the following ailments, consider increasing your water intake first! As mentioned at the end of info graph, spring water is the best! Invest in a 5 gallon jug, and find a spring near you here.