Most adults need 8-12 cups of water each day. There are several times when we need even more:

• In extreme temperatures, either hot or cold, we need more water to regulate body temperature.
• Strenuous exercise or work causes increased perspiration, leading to an increase in the amount of fluid we need to drink.
• Pregnant women need more water to support their increased blood supply and the growing baby.
• Breastfeeding women require additional water to produce sufficient breast milk.
• Fever, diarrhea and vomiting increase our water needs to prevent dehydration.

Tips to drink enough water

If you wait until you're thirsty, chances are you're not drinking enough. Here are ways to make sure you get enough fluids on a daily basis:

• Add an eight-ounce glass of water to each meal.
• Take a 16-ounce water bottle to work. Drink all the water before lunch, refill your water bottle, and drain it again before you head home.
• Bring bottled water with you in the car, train or subway.
• Keep a two-quart container of water in the refrigerator. Empty it by the time you go to bed, and then refill it for the next day.
• Every time you walk past a drinking fountain, stop and take a drink.
• Drink water instead of snacking while you prepare dinner, read the newspaper or watch television.
• Take a water bottle with you whenever you exercise.