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Hydrate Yourself According to The Institute of Medicine, men should try to consume about 13 cups (3 liters) of total beverages per day. Women should aim to have about 9 cups (2.2 liters) of total beverages per day.Our goal of eight 8-ounce glasses of water each day is about 1.9 liters, slightly less than the Institute of Medicine recommendations. However, there are other ways to increase your fluid intake.Remember that all fluids count toward the daily total. Food provides a significant portion of your fluid needs, averaging 20 percent of total water intake. Many fruits and vegetables, like watermelon and spinach, are 90 percent or more water by weight. In addition, beverages such as milk and juice are composed mostly of water. Even beer, wine and caffeinated beverages, such as coffee, tea or soda, can contribute. However, these should not be a major portion of a person’s daily fluid intake, so drink them sparingly. Use your own thirst as a guide. In addition to food and other drinks, most people need about four to six cups of water each day. Generally, if you rarely feel thirsty and your urine is colorless or light yellow, your fluid intake is probably adequate. ................
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