Hydration is key to your mental and physical health and performance.

 

And mom’s mostly right: About eight glasses of water each day should do you—though every person is different. Start with a glass of water each morning and consider toting a bottle with you through your day. To manage your input, keep tabs on your output. The color of your pee can tell you if you’re getting enough. In fact, the Cleveland Clinic designed a shade-coded chart to help. Clear urine may be sign you need to cut back on water. If your pee is transparent yellow or the color of pale straw, you’re doing things right. Anything darker could be a signal your body needs more water.

Barry Popkin et al., “Water, Hydration and Health,” Nutrition Reviews 68 (2010): 439–458.

“What the Colour of Your Urine Says about You,” Cleveland Clinic, accessed August 18, 2018.

S.M. Kleiner, “Water: An Essential But Overlooked Nutrient,” Journal of the American Dietetic Association, 99 (1999): 200–206.

A young girl drinking water