Our blood thickens and our waste becomes harder and drier. This all comes at a price. Dehydration causes headaches, a lack of strength and energy, constipation, cramps and a host of other symptoms. But this “water saver” mode of operation can save you from death by dehydration. The best way to keep track of your hydration level is to keep track of your water intake and urine output. You should be taking in more than 2 quarts a day, and urinating at least a quart and a half each day. Factor in exertion levels, stress, health, weather, caffeine consumption and other factors, but as long as you are peeing every few hours – your body won’t have to shift into the water thrifty setting.