Dehydration is the most prevelant nutritional deficiency in the U.S. The roll and importance of water in the body cannot be understated. Water: transports nutrients and hormones around the body, removes wastes and toxins, regulates body temperature, lubricates joints, moistens oxygen for breathing and cushions bones and joints. Dehydration symptoms include: fatigue, irritability, joint pain, constipation, cramps, anxiety, depression and headaches. Proper hydration increases your energy level and boosts your metabolism. Dehydration hidners metabolic functions, increases cravings and reduces energy. If proper hydration sounds like a recipe to losing weight, you know know why. 

The basic rule is to drink 1/2 your body weight in ounces per day adding 12-16 additional ounces for diuretics. Up to 28% of the water we ingest should come from fresh whole foods. 

It is also important to replenish electrolytes. Start your day with a glass of room temperature water and a pinch of sea salt for electrolytes. Drink water before, during and after exercise. Drinking water can relieve cramps. Coconut water is another good choice which can replenish electrolytes as well. Avoid "electrolyte and sports drinks" such as Gatorade and Vitamin Water.