Water aids many essential processes to keep us going, including but not limited to: - Its amazing ability to dissolve many substances enables our cells to use minerals, other nutrients and oxygen in biological processes. Adequate hydration has numerous health benefits, including: Maximizing physical performance: Dehydration reduces the blood volume, hence hindering the oxygen flow to muscles and increasing the injury risk. In addition, dehydration is detrimental to the lubrication of joints, which is critical to deal with additional tension during exercise. To stay hydrated for sports, a rule of thumb is to drink 500 milliliters of water 30 minutes before exercising and 200-250 milliliters at 15-20 minute intervals during your workout. Preventing kidney stones: Kidney stones are quite common – about 1 in 10 people will be affected during their lives, and half of the people who have one will develop additional stones within 5-7 years. The UK’s National Health Service suggests those who have had stones before should strive to drink 3 liters of fluid every day to lower the risk of further kidney stones. Lemon juice becomes alkaline when digested, and when the urine is less acidic, stones are less likely to form. Preserving brain function: The human brain is approximately 75% water. Studies have shown even mild dehydration of 2% of body mass can cause impaired cognitive function in areas of memory, attention and processing speed. However, chronic dehydration might also lead to high blood pressure. Inadequate hydration in seniors is associated with morbidity and mortality. In a 2015 study, 37% of the 200 people aged 65 or older admitted to a hospital were dehydrated. To prevent dehydration, seniors can incorporate nutritious vegetable soups in their diet, as well as veggies and fruits with high water content: watermelon, strawberries, peaches, celery, cauliflower and tomatoes are some excellent choices. In addition, men require more water intake than women, as men have less body fat and thus a higher body water percentage.