Water is one of the most important parts of any diet. Water helps you control your body temperature, especially on hot days; water carries nutrients and oxygen to your cells, protects your organs and helps prevent constipation (hard poop).
Your body can lose water by sweating, breathing and going to the bathroom.
When you lose too much water and do not replace it, you can get dehydrated. This can give you a headache, make you feel tired, make you cranky and make it hard to concentrate at school.
Recommendations based on age:
Eight 8 oz cups = 2 Liters
Remember: you need to drink extra water on hot days and when exercising.