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Quick, how many glasses of water should you drink in a day? If the number eight came to mind—as in eight, eight-ounce glasses—then you’ve heard of one of the most common health myths. “There isn’t a specific recommendation for water intake,” says dietitian Ruth Frechman, founder of “On the Weigh.” “Everyone has different needs depending on body temperature and level of activity.” (The Institute of Medicine recommends about 9 cups of total fluid a day for women and 13 cups for men, but much of this fluid is absorbed from drinks other than water and food.)

To stay hydrated, consider the following info and tips from the ADA:

­— Because your hydration needs vary day to day, thirst is your best guide.
­— Hydrate before, during and after physical activity to perform your best.
­— Your body has a natural hydration gauge: your urine. If it’s clear or light yellow, you’re getting enough fluids.