The key to a long life: drink more water

Staying hydrated is crucial to our survival. The following guidelines will show you the benefits of drinking enough fluids and demonstrate some easy ways to incorporate water into your routine.

If you barely drink any water, you may be living on the verge of dehydration — or flooding your body with hundreds of extra calories a day if you instead are drinking mostly juices and soft drinks. Even mild dehydration can make you feel tired. It can also lead to constipation.

Over time, dehydration can raise your risk for a heart attack simply because your blood may be slightly thicker and more likely to clot. If you're taking a diuretic to control your blood pressure, or you take laxatives, you may need to drink extra water to maintain a healthy fluid balance in your body. Dehydration can happen faster with age, because your body already contains about 10 percent less water than it did when you were younger — so there's less of a safety margin.

Developing a water-drinking habit is easy, and it will quickly improve your health and energy levels. Always have a glass of water first thing in the morning, and with each meal and snack. Don't wait until you feel thirsty to have a drink — sense of thirst grows fainter after age 60, but your need for fluids remains the same or increases.

Hydrating your body gives you more energy, plus, you'll have a lower incidence of confusion and dizziness, with less risk of falling. Simple water will aid in digestion and lead to a lower risk of heart disease.

Aim for five to six glasses of pure water, herbal tea and juice per day. Sparkling water or club soda with a splash of juice or a spritz of lemon counts, too. Experts no longer believe that everyone needs eight glasses per day.

Enjoy watermelon, oranges, peaches, berries … the juicier, the better.

If it's pale and has almost no odour, you're probably getting plenty of fluids. If it's dark, strong-smelling, or you simply don't urinate very much or very often, you probably need to drink more water.

Have a glass of water before you exercise, every 20 minutes while you exercise, and again when you're finished.

You need an extra glass of water on a hot day, and the fluid in a fruit pop will fill the bill.

These include sudden thirst, fatigue, a headache, dry mouth, muscle weakness, dizziness and light-headedness. At the first symptom, start drinking water.