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So before you reach for that next heroic sip, let’s talk about what you might be getting wrong about hydration and what your body needs instead.
Let’s get one thing out of the way: There’s no magic number when it comes to how much water you need each day. In fact, it’s time we forget the eight glasses a day rule once and for all.
That said, if you want a general starting point, Tolentino recommends aiming for at least 60% of your body weight (in pounds) converted to ounces of water daily. So for someone who weighs 120 pounds, that’s about 72 ounces daily. But even that’s not a hard and fast rule, especially if you’re sweating more, drinking coffee or alcohol or eating a low-water diet.
Related: The #1 Benefit of Drinking Water That No One's Talking About
Subtle Signs You’re Dehydrated
Translation? That late-afternoon energy crash or intense craving for sweets might not mean you need a nap or a cookie; it could just mean you need to hydrate. What’s more, Tolentino says you shouldn’t only drink water when you’re thirsty. “Thirst is a signal, but it’s not always a timely one,” she says. “By the time you feel thirsty, your body is already playing catch-up.”
Related: How To Tell if You Aren't Drinking Enough Water
To help your body utilize the water you drink, opt for spring or mineral water from a trusted source, invest in a high-quality filter that preserves minerals, or consider adding mineral drops, or even a pinch of sea salt, to your water at home.
However, water isn’t the only factor at play. Dr. Brynna Connor, MD,a family-medicine physician based in Austin, Texas says drinking caffeinated beverages instead of water when you’re feeling thirsty can contribute to dehydration. “When you ingest large amounts of sugar, your body needs to dilute it in your bloodstream, which draws water from your cells, temporarily causing a state of dehydration,” Connor says.
Timing Really Does Matter
Hydration isn’t just about how much water you drink, it’s also about when you drink it. “This is particularly true in the morning as your body can be slightly dehydrated after six to eight hours of sleep,” says Connor. She recommends starting your day with a glass of water and sipping steadily throughout the day rather than trying to “catch up” at night.
Another mistake? Not adjusting your hydration to match your sweat levels—or replacing the electrolytes you’re losing. "We lose water through sweat, so it’s important to adjust your intake when exercising or working in hot or humid climates,” says Connor. “Beyond water intake, you also want to make sure you’re adequately replenishing essential electrolytes like sodium, potassium, and magnesium.”
Related: Does Coffee Hydrate You?
Hyponatremia is rare, but more likely to occur in endurance athletes or people who chug excessive amounts of water without replenishing electrolytes. Hydration isn’t a one-size-fits-all prescription or something to “catch up on” before bed. It’s a daily rhythm that includes quality, timing, balance, and yes, actual electrolytes.
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Sources
Dr. Jaclyn Tolentino, DO, a board-certified family and osteopathic physicianDr. Brynna Connor, MD, a family-medicine physician based in Austin, Texas Read More Details
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