Water

Most people already know to gulp down water after exercising, but it's also important to make sure you're hydrated both before and during your workout. Not being hydrated can cause dizziness, headaches, fatigue, and cramps, as well as muscles that feel like lead. But heading into your workout well hydrated can make you feel stronger and more alert, and since your heart doesn't have to work as hard to pump oxygenated blood to your muscles, you're able to exercise longer. Here are some basic guidelines on how much water you need to perform your best and prevent dehydration.

• Before: Drink about 15 to 20 ounces of water one to two hours before working out. Sip another eight ounces 15 minutes before.
• During: Sip six ounces of water every 15 minutes (eight ounces if exercising in extreme heat or you're sweating buckets). If you're working out for longer than an hour or in excessive heat, then sip Smartwater or a sports drink like Gatorade to replenish lost electrolytes.
• After: Weigh yourself before and after your workout. For every pound of water weight lost, replace it by drinking 16 to 20 ounces of water or sports drink. Another good way to monitor that you've gotten enough water is in the ladies room. If you have a large amount of light-colored urine, then you're hydrated. If it's dark, then you'll know you need to drink more before, during, and after your workout.

You definitely don't want to overdo it with nature's beverage. Although rare, there is such a think as overhydration, a condition called hyponatremia where sodium levels in the blood become diluted and fall dangerously low. You'll know you're drinking too much water if you find you've gained weight when weighing yourself after a workout.

Water is essential and expected at every get-together, but that doesn't mean it has to be boring. Next time you host a party (or even a wedding), bring some color and flavor into your pitcher of water with lots of ice and fresh fruit! See our favorite fruity combinations below.

The next time you host a party, consider some of these flavor combinations for your water:

• Fresh mint and sliced lemons.
• Sliced green apples and oranges.
• Quartered strawberries and fresh mint.
• Raspberries and sliced grapefruit.
• Tangerines and blueberries.
• Sliced oranges and fresh rosemary.

What combinations of fruit do you put in your water?

Source: Flickr User DeeJayTee23

Drinking enough water during the day is important for everything from fighting fatigue to controlling your appetite, but you could be doing more with those eight glasses a day. Here's why you should jazz up water to make it even better for your body and your taste buds.

Essential nutrients: Add flavor and vitamins with cooling cucumber or melon; not only will these fruits help hydrate, but they will also add a dose of vitamins and minerals. Cucumbers, for example, contain good amounts of silica to keep skin glowing and magnesium and potassium to help lower blood pressure. Watermelon contains lycopene, which can help lower your risk of cancer — so as the weather heats up, don't forget to add a few slices of hydrating fruit to your glass.

Better detoxing: Drinking enough water is one of the best ways to detox, since it helps aid in digestion. For added detox power, drink your water with lemon; the fruit helps cleanse your digestive tract and helps food break down properly.

Beat bad-for-you soda cravings: Now that we know that soda can cause gout and diet soda makes you fat, there's even more incentive to keep things strictly H2O. But if you're finding it hard to resist a can of cola, make your water a bit more easy to swallow with these bubbly ways to make your own carbonated beverage.

As Winter nears, the cold weather may be annoying for many reasons, not the least of which is its dehydrating effect. When temps drop and winds increase, the air becomes drier, meaning our bodies aren't getting as much moisture as in warmer months. If you're feeling the effects of the drier air, here's a reminder to increase your water consumption.

We've long been told that the eight glasses of water a day that we need to drink is a myth (the actual number you need depends on a lot of different factors — read more on calculating your recommended daily water intake here), but what is true is that drinking more than that amount — within reason — isn't a bad thing. In fact, if you do drink eight glasses a day, your kidneys will thank you. Studies have found that drinking 64 ounces of water reduces the risk of developing kidney disease.

Two good reasons to up your water intake, so drink up! If a tall glass of icy water doesn't sound appealing during those cold days, warm up with these recipes for herbal tea.

In an effort to keep my carbon footprint in check, I keep reusable bottles and fill 'em up with tap water. Since tap water is more regulated than bottled water, I tend to not worry about contaminants. Although lately, my tap water has tasted and smelled a bit off, making me wonder: should I start using my Brita again, or is it time to invest in a more sophisticated filter? I am a fan of easy hydration, so I decided it was time to learn a bit more about the water coming out of my kitchen faucet.

Here's how to know if it's time to start filtering your tap water.

Given this Summer heat, it's likely you don't need anyone telling you to drink more water. But here's a quick reminder of all the benefits of H2O.

Proper hydration is always important, but this is especially true before you exercise. Studies have shown that dehydrated people do fewer reps and tire more quickly. Sounds obvious, but the reason why it happens is interesting: dehydration lowers the hormone levels necessary for building muscles. So make sure you drink enough — find out just how much water you should be drinking here.

Another reason why you should keep that water bottle handy: people who drink enough water end up eating fewer calories than those who don't. If you're looking to quench your thirst, opting for water is better than drinking high-calorie (and high fructose corn syrup laden) sodas. Think diet soda is a good water substitute? Think again — studies have found that people who drink diet sodas actually weigh more — and have waistlines that are 70 percent larger — than those who don't. So reach for the water, and drink up!