Hydration Hacks: How Much Water Do You Really Need?

The Truth About Water Needs

The old advice of “8 glasses a day” is overly simplified. Your actual water needs depend on your body weight, activity level, climate, and overall health. A better rule: drink half your body weight in ounces.

Signs You’re Dehydrated

• Dark yellow urine
• Fatigue and low energy
• Dry skin and lips
• Headaches and dizziness
• Difficulty concentrating
• Constipation

Hydration Beyond Water

Cucumbers, watermelon, strawberries, lettuce, and celery are all over 90% water. Herbal teas, broth-based soups, and coconut water also contribute to your daily fluid intake.

When You Need More Water

Exercise, hot weather, high altitude, illness, pregnancy, and breastfeeding all increase your water needs. Add 12-16 ounces for every 30 minutes of exercise.

Hydration Tips

Start your day with a glass of water, carry a reusable water bottle, drink before you feel thirsty, and add lemon or fruit for flavor if plain water bores you.