Everyone needs at least 8 cups (2 L) of fluid per day to stay properly hydrated. When you exercise, you need even more -- 2/3 cup to 1-1/2 cups (150 to 375 mL) extra every 15 to 20 minutes during exercise.
Water regulates body temperature, transports nutrients to your cells and carries waste away. Unfortunately, you can't depend on thirst as an indicator of your fluid needs, so you could be mildly dehydrated without knowing it; fatigue is often one of the first symptoms of mild dehydration.
The solution:
Get in the habit of consuming fluids regularly, even if you are not active. Besides drinking water, you can get fluids from juices, sports drinks, lemonade, milk, soups or watery foods, such as lettuce, cucumbers and fruits.
If you're worried about toxins in your tap water, use a faucet filter -- it can make your water taste better, too. There's not necessarily any advantage to drinking bottled water, but if you prefer it, read the label for the water's source, content and taste. For more info, log on to the Canadian Bottled Water Association's website.
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