Hydration quick facts:
• The human body contains 55 per cent to 75 per cent water (depending on body composition)
• The brain is 75 per cent water
• Muscles are 75per cent water
• Bones are 22 per cent water

Benefits of good hydration:
• Joint lubrication
• Assists in the removal of toxins
• Increases physical and mental alertness and performance capacity
• Helps to energize the body
• Assists fat loss

Below are recommendations from Optimal Performance Fitness.
• 0.5 - 1.0 ounces of fluid per pound per day
• 16 ounces of fluid two hours prior to training or competition