Having enough water in your body can help reduce physical stress when you experience heat stress during exercise. However, these effects need further investigation. Your intestines need water to function properly. Dehydration can lead to digestive problems, constipation, and excessive stomach acidity. Water is necessary for sweating, excretion of urine and faces. When you don't drink enough water, your blood thickens and your blood pressure rises. When dehydrated, the body restricts airways to minimize water loss. This can make asthma and allergies worse. This means it can reach different parts of your body. Kidneys regulate water in the body. Not drinking enough water can lead to kidney stones and other problems. Some scientists suggest that drinking more water may improve performance during strenuous activity. More research is needed to confirm this, but one review found that Dehydration has been found to reduce performance for activities longer than 30 minutes. Drinking water instead of sugary juices or sodas can also help with weight loss. "Pre-loading" water before a meal can induce satiety and prevent overeating. When partying, alternating unsweetened sodas with ice and lemons with alcoholic beverages can help prevent binge drinking. If you don't drink enough water each day, you risk dehydration. Warning signs of dehydration include weakness, low blood pressure, dizziness, confusion, and dark urine. Most people need about 4-6 cups of water each day. The 4-6 drinks a day rule generally applies to healthy people. You may be drinking too much water if you have certain health conditions, such as: Thyroid disorder or kidney, liver or heart problems. Or if you are taking fluid-retaining medications such as Non-steroidal anti-inflammatory drugs (NSAIDs), opiate analgesics, and some antidepressants. There is no comprehensive answer. Fluid intake needs to be adjusted individually, and if you're unsure about the amount that's right for you, talk to your doctor. In particular, healthy people have different water needs. If you're wondering how much water you should drink on these occasions, ask your doctor. However, a general rule of thumb for a healthy person is that he should drink 2-3 cups of water an hour, or more if he is sweating profusely. All water-containing beverages contribute to your daily needs. It's also a myth that caffeine and alcoholic beverages cause dehydration because they promote urination. They do, but the water from these drinks makes a net contribution to overall fluid consumption throughout the day. Of course, there are many reasons why water is still the better choice. Keep in mind that sugary drinks can cause weight gain and inflammation, increasing your risk of developing conditions like diabetes. But don't put your water bottle or glass down yet. You may not need eight glasses, but there are many reasons to drink water. In fact, drinking water (whether pure or in the form of other liquids or foods) is essential to good health. Drinking water contains nutritionally beneficial minerals such as sodium, potassium, calcium, magnesium and phosphate. Humans get most of the minerals they need from food, but water containing these minerals is a useful supplement.