Hydration basics: how much, and when

A simple rule for most adults: 30–35 ml per kg of body weight a day. Not in one go, and not in the two hours before sleep — spread evenly. Thirst is a late signal; by the time you feel it, the deficit already exists.

In the morning

First glass right after waking, before coffee. It kick-starts digestion and helps regulate appetite.

Across the day

Keep a bottle nearby. If you have to remind yourself, set three checkpoints: before lunch, before 17:00, before 19:00. That way you aren't "catching up" in the evening.

Two hours before bed

Ease off so you don't wake up at night. If your body still asks, drink — but in small sips.

When you need more

Heat, training, coffee, alcohol, breastfeeding — all require an extra 300–700 ml. Dark urine is the simplest indicator that you need more water.