If you’re exercising, sweating in a sauna, or nursing a hangover, drink extra. Like, extra extra. The rule of thumb: drink 12 oz for every 30 minutes of sweating. Unless you’re crying from a sad movie—tears don’t count.
Pregnancy and breastfeeding are also water-bonus zones. A pregnant person needs about 80-100 ounces. Breastfeeding? You’re essentially a dairy factory, so 100+ ounces is your jam.
And if you’re over 60, your thirst sense dulls. You might need to set a timer because your body becomes a terrible messenger. Old age is rude like that.
Easy tricks to not forget
Fill a 32-ounce water bottle twice a day. Boom, 64 ounces. That’s literally two visual checkmarks. Or use a straw—studies say we drink more with a straw because it’s like a fun, adult sippy cup. Don’t judge me.
Add lemon, cucumber, or a sneaky pinch of salt if you’re sweating buckets. Boring water is fine, but jazzed-up water is a party. And as I always say: hydration is the cheapest beauty product on the planet—no wrinkles from the inside out, baby!
So, to wrap up this coffee chat: aim for 64 ounces as a base, adjust for your weight and activity, and listen to your insides. Your pee will guide you. Yes, I just made your bathroom trip a wellness check. You’re welcome.
