Hydration: practical tips to keep you balanced

Feeling foggy, tired, or lightheaded? That can be your body asking for water. Hydration affects energy, focus, digestion, and how your muscles work. You don’t need a complicated plan—small, smart habits keep you steady.

Quick hydration rules you can use today

Aim for a baseline of about 2–3 liters of fluids a day for most adults. If you exercise, are in hot weather, pregnant, or breastfeeding, add more. Watch your urine color: pale straw means you’re probably fine; dark yellow is a sign to drink. Thirst is useful, but older adults often need to sip regularly because the sense of thirst weakens with age.

Use simple cues: drink a glass when you wake up, another with each meal, and a small one every hour during activity. Carry a refillable bottle—people who keep water nearby drink more. If you’re trying to lose weight, water before meals can help reduce overeating without being harmful.

Electrolytes: when plain water isn’t enough

For everyday use, water works. But if you sweat a lot, have vomiting or diarrhea, or do long endurance exercise, you lose sodium and potassium too. In those situations, an electrolyte drink or an oral rehydration solution is smarter than endless plain water. Sports drinks are fine for workouts over an hour, but they can be high in sugar. A low-sugar ORS or a mix of water, a pinch of salt, and a small amount of sugar can replace salts efficiently.

Be careful not to overhydrate during long events. Drinking huge amounts of plain water without electrolytes can dilute blood sodium and cause hyponatremia—symptoms include headache, nausea, confusion, and in severe cases seizures. If you feel odd after drinking lots of water, stop and get medical advice.

Certain health issues change your hydration needs. People with diabetes insipidus, for example, can’t hold water well—see our piece on Desmopressin for more on that condition. Diuretics, some blood pressure medicines, and steroids can also change how much fluid or salt you need. If you’re on medication or have heart or kidney disease, talk to your doctor about a safe target.

Watch for red flags: very low urine output, fainting, a racing heart, very dry mouth, or extreme confusion. Those can mean severe dehydration or electrolyte trouble and need prompt medical care. Minor dehydration you can often fix at home with fluids and salty snacks.

Small changes add up. Sip regularly, match fluids to your activity and climate, and add electrolytes when you sweat a lot. If you’re unsure, or you have a health condition that affects water balance, ask a clinician—keeping fluids balanced matters more than most people think.