You need to replace this lost fluid to stay healthy. If you don't get enough water, you could become dehydrated. If you get very dehydrated, your body no longer has enough fluid to get blood to your organs. This is dangerous.
All liquids help you stay hydrated. Water is usually the best choice, because it's free (if you're drinking tap water) and has no sugar or calories. But most healthy people can get enough fluid through the beverages they consume every day. These can include water, fruit juices, coffee, sodas, iced tea, and other drinks.
You also get water through food. Some fruits and vegetables contain a lot of water, such as watermelon and lettuce.
The easiest way to know if you're drinking enough fluid is to look at the color of your urine. If you're drinking enough water, your urine will be clear or pale yellow. A darker yellow means you aren't drinking enough water.
People who drink enough water also usually have soft bowel movements. Hard bowel movements or constipation can be signs that you aren't getting enough water
here are some easy ways to get more water during the day:
2-Keep a cup or water bottle by your desk at work. Take several sips of water each hour. If you don't have a desk job, carry a container of water with you, and take sips throughout the day.
3-Take a sip whenever you pass a drinking fountain.
If you get tired of drinking plain water, add a packet of sugarless flavoring to your water. Or put a slice of lemon or lime in plain or sparkling water.