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Readily available, cheap, and good for you, water helps carry nutrients to your cells. Even mild dehydration can sap your energy, so drink a glass of water, milk, juice, or other low- or no-calorie beverage when you are thirsty and before, during, and after exercise. You should be getting at least eight 8-ounces of fluid each day.  Much of that requirement you will get from the food you eat.  Drink water when you are thirsty.

Water-rich foods—like watermelon or oranges—will count toward fluid intake. Just don’t depend too much on caffeinated drinks like coffee, tea, or soda, which can make you jittery, add un-necessary calories and affect your sleep.

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