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).

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Your body can lose water by sweating, breathing and going to the bathroom.

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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.

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Recommendations based on age: