Did you know that the average person can be made of up to 60% water? That’s a lot more than we even thought it was, and it really shows how vital water is to our health.

Seeing as your body depends on water so much, it’s really important to keep hydrated and to know how to tell if you are suffering from dehydration. Particularly if you’re a raver. Not having enough water can make you feel low energy and cranky, make you not feel very well and your pee a bold tangerine hue. Dehydration can also lead to headaches, muscle aches and cramps, bad breath, dry skin, and food cravings especially for sweets.

water info

We lose water from our bodies everyday without even trying. Sweat, saliva, and just about anything else that seeps from your body contains water in some form. For adults women should drink about 2.2 liters of water a day, and men should be drinking around three liters. Thats about 9 or 13 cups of water, respectively. This is also just a baseline. If you are in a hot climate or exercising, it’s always better to drink more water.

Although those estimates are helpful, it’s also important to think about your overall fluid intake, meaning not just straight water. You can get water from all kinds of sources, including fruit, coffee, tea, and other drinks. When considering your daily overall fluid intake, the suggestions for women jumps up to 11 cups a day and men are suggested to consume 15 cups daily.

To help you get to that goal, there’s a lot of very water heavy foods that can be included in meals or eaten as a small snack. Lettuce and celery are almost completely water, and other foods like watermelon, broccoli, grapefruits, and carrots are also water heavy. Alcohol and salty foods make you dehydrated also, so remember to glug some water if you’re going out for a drink and having some pretzels are the side.

dehydration infographic

[Via WebMD]