When it comes to making sure our bodies get all the important things they need to keep functioning well and staying healthy, there are none more important than water.

Quite simply, water is essential for life.

We are made up of nearly two-thirds of water. Our bodies need and use it in so many different ways, from our skin, eyes, joints, brain and blood, to our digestive and waste systems. Without it, our cells and organs would be unable to function. When we don't take in enough fluids we can start to feel tired, weak and lightheaded, we can also develop a headache. This is our body becoming dehydrated, If this continues, over time it can lead to feeling dizzy, confused and falling in and out of consciousness.

How much do we need each day?

The amount of water we need depends on lots of things, such as our age, size, the weather and how physically active we are, the average guideline amounts are at least 1.6 litres a day for women and 2 litres a day for men. Although its a good idea for all of us to up our intake from the tap, the water we get from different drinks, and the food we eat all help to keep us hydrated.

• Tap or bottled water
• Teas and herbal teas
• Coffee
• Milk
• Fruit juice
• Fruit and vegetables

It's estimated that we get around 20% of our water intake from the food we eat.

We all know the feeling of being thirsty or noticing the darker colour of pee when we urinate and know we need to drink. The problem though, is by the time we feel like that or even notice it, we are already dehydrated, and probably have been for the last hour.

So to help avoid this, it's important to try and keep taking in water regularly throughout the day. This is even more important to remember if you have kids, or for older people, as they are often unaware and can easily miss the bodies warning signs that they are thirsty.

• At home or work, keep a jug or large glass of water near you.
• Keep it interesting by flavouring it naturally with mint, cucumber, lemon or lime.
• Fill a water bottle to take with you when heading out.
• Set reminder alarms on your phone to drink throughout the day.
• Take and eat juicy fruit or vegetables when at work or out and about.