Hydration: how much and how to drink water

Water is involved in nearly every process in the body, yet drinking 'on schedule' isn't easy for everyone. A few simple tricks help you stay hydrated effortlessly.

Roughly how much

A common guideline is about 30 ml per kilogram of body weight per day, adjusted for activity and weather. It's a frame, not a strict rule: go by how you feel.

Habits that work

• A glass of water right after waking up
• A bottle in plain sight on your desk
• Water before every meal
• Phone reminders for the first few weeks

Make water more interesting

Add a slice of lemon, cucumber or mint. An evening mineral drink can become a pleasant part of your end-of-day routine.

In short

No need to 'down the quota' at once — spread it out. Regularity matters more than one-off feats.