so I'm tighting up all day and I walk around the block today and I hurt a lot what should I do?

Drink lots and lots of water

the last time I drinked a hole bunch of water they told me water made me dehydrated

Maybe you misunderstood what they said. Water will not dehydrate you @sweetheart114

Water can't dehydrate you. You're supposed to be drinking a gallon of water every day.

and for every cup of soda or coffee or tea you have, a cup of water to cancel it out.

they sais drink to much water can dehydrate u that what they told me and my mom