Here’s a simple (and free!) way to improve your health—drink more water!

Your body depends on the right amount of water to keep many of its systems functioning at 100%. But unfortunately many people don’t get enough water each day.

How much water do you need? Well, the old “8 glasses a day” adage isn’t entirely accurate for everyone, since your water needs vary based on your size, your age, how hot it is outside, and the amount of physical activity you’re doing.

But you should be taking in several glasses of water throughout the day (both by drinking it and by eating water-rich foods like soup, fresh vegetables and fruit). If you’re feeling thirsty, that’s a sign you’re already dehydrated.

Here are the top 4 reasons to fill up that water bottle throughout the day:

You’ll keep your mouth healthier

Want to keep your smile looking great? Drinking water after meals will help wash away the sugars and acids from your food—and getting these off your teeth will help protect your tooth enamel.

Drinking water throughout the day will continue to rinse away bacteria, protecting your gums and keeping your breath fresher!

You can reduce calorie intake

Try swapping out acidic sodas or other sugary beverages for a glass of water. Not only is this better for your smile, but you’ll save yourself 100 calories or more. (Not to mention that ordering water will save you money at restaurants!)

But that isn’t all. Drinking 16 ounces of water before a meal can help you eat smaller, healthier portions while still walking away from the table feeling full.

You’ll keep your body working well

Did you know your body is about 60% water? Nearly every system of your body relies heavily on the right amount of water to do its job. Here are just a few examples:

Heart and blood: Staying hydrated keeps your blood vessels dilated, allowing blood to flow more freely. This keeps your blood pressure lower. And according to one study, drinking water regularly may help prevent heart attacks.

Kidneys: Good hydration helps your kidneys better flush out toxins and can help prevent painful kidney stones.

Immune system: The soft tissues in your nose, mouth, throat and more need moisture to filter out bacteria and viruses before they enter your body.

Brain and mental functions: Water is one of the main components of your brain, so it’s easy to see how keeping it hydrated can help you think more clearly! Dehydration interferes with the brain’s physical functions, making it harder for you to remember things, do simple math, and concentrate.

You’ll feel better all around

Dehydration is a common cause for headaches. In many cases, drinking more water can ease an existing headache ad prevent a new one from forming.

And since dehydration is known to cause muscle fatigue, muscle tension, difficulty focusing, and all-around crankiness, drinking water is a simple way to boost your mood!

Drinking more water each day is an easy way to keep your body and mind working better. Enjoy!