Drink up. Water is a nutrient that can be obtained from a wide variety of sources. Whether water enters your body as a liquid or as food, it still results in the same healthy benefits. Fill up on fluids to help your body cushion joints, make saliva, regulate body temperature, transport nutrients, and keep skin looking healthy. Men should aim for the equivalent of 16 cups of fluid per day and women 13 cups but these recommendations may vary depending on age, activity level, and climate. Add high-water foods to your plate like celery, watermelon, cooked pasta or oatmeal, melon, and lean beef.