Your Joints Work Better

Water makes up a large part of your joint cartilage that helps absorb shock and make bone-against-bone movements smoother. Water also can help keep gout (a painful joint condition) at bay. It helps flush toxins from your body that could inflame your joints, too.

You Sweat

And that’s a good thing! As sweat evaporates from your skin, it cools down your body. Have a couple of extra cups of water in the couple of hours before you head out for exercise. Try to take about 10 big gulps every 15 minutes or so during your workout, too. Remember, you might not see the sweat you lose if you’re in the pool or an air-conditioned gym.

You Avoid dehydration

Without enough water, you can sweat away too much fluid. You can also lose sodium and potassium that your body needs. It’s especially true in the heat. When it happens, you may be thirsty, pee less than usual, and your mouth might dry out. You could even feel dizzy, lightheaded, and confused.

Your Kidney stays healthier

Water helps your kidneys remove waste from your blood. If you don’t get enough water, that waste — along with acids — can build up. That can lead to your kidneys getting clogged up with proteins called myoglobin. Dehydration can also lead to kidney stones and urinary tract infections.

You keep your Brain Sharp

You may not remember as well, think as clearly, or concentrate as easily when you’re low on water. And you don’t have to be seriously dehydrated. It can happen if you’re just a little below where you should be. How little? Less than 4 cups of water in a 150-pound person.