> Water exists as liquid, ice, vapor and gel, the latter of which is known as structured water. This is the kind of water found inside your body’s cells

> A key component of proper hydration is getting the water into the cell, and one of the most effective ways of doing that is to eat your water in the form of plant foods. Chia seeds, aloe vera and cactus gels are also excellent hydrators

> You can also structure the water already inside your body by exposing your bare skin to infrared and ultraviolet radiation such as sunlight on a regular basis. This is a superior strategy to drinking structured water

> Your hydration status can be loosely ascertained by looking at the color of your urine, your frequency of urination and the amount. Two of the first signs of dehydration, however, are brain fog and afternoon fatigue

> One way to avoid nighttime bathroom trips is to “frontload,” meaning drinking a majority of your water in the morning, and then avoiding drinking anything for a few hours before bed

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