Though water doesn’t contain calories (like carbs, proteins, and fats), you still need water to make energy and it’s necessary for many other body functions, such as transporting nutrients and oxygen to cells, removing toxins from the body, protecting organs and tissues, regulating body temperature, and lubricating joints. You can’t live without water, yet many of us don’t drink enough.

The recommendation for men is around 3 liters (~12 cups) per day and for women, it’s around 2 liters (~8 cups) per day. To up your water intake:

• Drink a glass of water right after you get up in the morning
• Have some water with breakfast
• Carry a water bottle around with you throughout the day
• Drink some water with dinner
• Have an extra glass of water before bed

If you sweat a lot during exercise, be sure to replace the water lost in your sweat. Cut back on caloric beverages like juice, soda, alcohol, as well as other sugary drinks. (This tip is good for your health and your waistline). You can also find water in foods like fruit, veggies, and soups, though they don’t often contribute a large amount of water to your diet.