Water

Drinking enough water is essential for overall health. It has zero calories, supports weight management, and helps reduce caloric intake when substituted for sugary drinks like soda. Water also prevents dehydration, which can cause issues such as poor concentration, mood changes, overheating, constipation, and kidney stones.

The National Academy of Medicine recommends about 13 cups (104 ounces or 3 liters) of fluids daily for men and 9 cups (72 ounces or 2.1 liters) for women, with 1 cup equaling 8 ounces (230 ml). If you're physically active or in a hot climate, you may need more water. Conversely, smaller individuals may need less.

These guidelines are general references, and individual fluid needs can vary. Drinking less water doesn’t necessarily harm your health, as each person’s requirements are different.