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You have to stay hydrated to enjoy your summer break, but just how much water should you be consuming? HuffPost consulted experts to find the importance of staying healthy and hydrated in the heat. Lauren Minchen, registered dietician and nutritionist in New York said: “The exact amounts [of water] vary person to person, but 2 to 4 liters for active adults is a general target range to aim for to stay adequately hydrated". However, she said, your water intake will need to go up if you exercise regularly because your muscles require more water to function properly and maintain mass.