Staying hydrated is important for multiple reasons. It promotes cardiovascular health, increases energy and brain function, helps joints and muscles function correctly, helps dissolve minerals and nutrients from food, and a number of other effects. To stay adequately hydrated, aim for 2-4 liters or 68-135 ounces a day, depending on your weight and body type. Needs also vary based on outdoor temperatures and exercise. Your body works hard to stay cool in hot weather and during physical activity by sweating. Prevent dehydration by drinking throughout the day, not waiting until you feel thirsty. 

To spruce up your water, you can add melon, lemon, lime, orange or grapefruit slices, berries, or sliced cucumber and mint. During workouts a great option to drink is coconut water, which is rich in potassium and electrolytes.

Aside from water, there are fruits and vegetables that are high in water content that you can incorporate into your diet to help you stay hydrated. Fruits that carry a lot of water are watermelon, strawberries, peaches, citrus fruits and cantaloupe. Water-rich vegetables include cucumbers, tomatoes, celery, zucchini and cabbage.

For more information, visit https://www.heart.org/en/healthy-living/fitness/fitness-basics/staying-hydrated-staying-healthy and https://www.healthline.com/nutrition/19-hydrating-foods.