We all need fluid to function. Water is a key ingredient in blood, lymph and sweat. It also aids digestion, cushions our joints and tissues and helps us regulate body temperature. In fact, over half of our body weight is nothing but water. “Water helps you to feel energized,” says Klara Lorinczi, a clinical dietitian in Edmonton. “If you don’t drink enough, you might feel tired or headachy.” You can also suffer constipation or even a urinary tract infection.

Mom may have told you to drink eight glasses of water a day. But everyone’s needs are different, depending on age and size, level of activity and even the weather. What also matters is how much water you’re taking in through food. Fruits and vegetables, soups and frozen desserts all contribute to your fluid levels.

That doesn’t mean you shouldn’t pay attention to how you hydrate. Here are some good and not-so-good ways to get your water.