Hydration Cheat Sheet

Daily Water Loss Adds Up

You lose water every day through:

• Breathing (yep, every exhale contains water vapor!)
• Sweating (even low-key sweating in humidity or during light activity)
• Bathroom visits (obviously)
• Dry indoor air (like in air-conditioned spaces)

Signs You Might Be Dehydrated

• Headache or brain fog
• Low energy or irritability
• Dark urine or infrequent peeing
• Muscle cramps
• Feeling overheated or "off"

Hot & Humid Days = Higher Needs

You lose more water when:

• It's hot or humid outside
• You've been active, even just walking around
• You're in dry indoor air (A/C)
• You've had caffeine, alcohol, or salty foods

How Much Water Do You Need?

A general rule of thumb: half your body weight in ounces per day.

E.g. if you weigh 160 lbs → aim for ~80 oz (10 cups) daily.

Add more if:

• You're sweating
• You've had coffee or alcohol
• You're at elevation
• You feel thirsty (don't ignore it!)

Don't Forget Electrolytes

Sweat = water + salt (and other minerals). Replenish with:

• A pinch of sea salt in your water
• Electrolyte tablets or powders
• Coconut water or broth
• Foods like bananas, avocados, leafy greens

Pro Tips for All-Day Hydration

• Start your day with 1–2 cups of water before coffee
• Carry a bottle and sip regularly, not just at meals
• Add flavor (lemon, mint, cucumber) if plain water is boring
• Use electrolytes on hot days or during exercise
• Hydrate before you're thirsty — thirst is a lagging signal