2. Focus on total daily intake
- Most adults need roughly 2–3 liters per day (varies by size, climate, activity).
- A simple guide: pale yellow urine = well hydrated
3. Drink consistently, not all at once
Spacing water intake throughout the day is more effective than drinking a large amount at one time.
4. Adjust for activity and environment
- Exercise, heat, or illness → increase fluids
- You may also need electrolytes if sweating heavily
5. Don’t rely on thirst alone
Thirst can lag behind actual dehydration, especially in older adults.
6. Include water-rich foods
Fruits and vegetables like cucumbers, oranges, and watermelon contribute to hydration.
