How Much Water Should You Really Drink? (And Why Timing, Salt, and Source Matter)
We all know we should drink more water. But how much is enough? When’s the best time to drink it? And what kind of water are we even drinking?
Hydration isn’t just about checking off “8 glasses a day”—it’s about fluid timing, electrolyte balance, and water quality. Whether you’re in a humid climate, work up a sweat daily, or simply want to optimize your energy and sleep, here’s what you actually need to know.
How Much Water Do You Really Need?
The general guideline for daily fluid intake is:
- 2.3 liters per day for adult women (about 10 cups or 78 ounces)
- This can include water and other hydrating fluids (think herbal tea, coconut water, or broths)
Keep in mind: this number is just a baseline. If you sweat a lot, live in a hot or humid climate, exercise frequently, or are breastfeeding, you may need more.
When You Drink Matters Just as Much as How Much
Your kidneys are most active in the earlier part of the day. This makes morning and midday hydration the most efficient for your body to process fluids.
Here’s a smarter timeline:
- Hydrate heavily during the first 10 hours of your day. Start your morning with a full glass of water—bonus points for adding minerals or electrolytes.
- Limit fluids after 5 p.m. This helps prevent nighttime trips to the bathroom and allows for deeper, uninterrupted sleep.
Hydration isn’t a race to the finish line—it’s a rhythm. Space your intake throughout the day instead of frontloading or backloading it all at once.
Not All Fluids Count (Sorry, Coffee Lovers)
While your 2.3-liter goal includes all hydrating fluids—not just plain water—not everything counts.
What counts:
- Still or sparkling water (preferably filtered)
- Herbal teas (non-caffeinated)
- Coconut water
- Broths and soups
- Milk or plant-based milks without added caffeine or sugar
What doesn’t count:
- Coffee and caffeinated tea (mildly dehydrating due to diuretic effect)
- Alcohol (increases fluid loss and electrolyte imbalance)
- Sugary sodas and energy drinks (cause more stress than hydration)
If you’re drinking coffee or alcohol, you need extra water to compensate.
Why You Should Think Twice About Tap Water
Tap water is technically safe to drink in most developed countries—but “safe” doesn’t mean optimal. Many municipal systems contain trace amounts of:
- Chlorine and chloramine
- Fluoride
- Microplastics
- Pharmaceutical residues
- Heavy metals (like lead, in older plumbing systems)
These additives and contaminants may be present in low levels, but long-term exposure can add up, especially if you’re relying on unfiltered tap water as your main source.
What to do:
- Use a high-quality water filter (like Berkey, Aquasana, or Clearly Filtered)
- Avoid bottled water in plastic containers (especially left in the sun or car)
- Consider testing your tap water if you’re unsure about local quality
Clean water = clean cells. You don’t have to obsess—just be intentional.
Don’t Forget Salt (Yes, Really)
You’ve probably heard that too much sodium is bad for you. But here’s the nuance: sodium ≠ salt, and too little salt can be just as harmful—especially when you’re hydrating more.
We lose electrolytes (especially sodium and chloride) through sweat. Drinking large amounts of plain water without replacing salt can lead to hyponatremia—a dangerous imbalance where your blood becomes diluted.
General recommendation:
Adults need about 8–9 grams of salt per day (not sodium alone). That’s about 1.5 teaspoons of natural, mineral-rich salt.
This may increase if:
- You live in a humid climate
- You’re sweating heavily through exercise or daily activity
- You’re drinking a lot of water but still feel fatigued or lightheaded
Best options: Sea salt, Himalayan pink salt, or electrolyte blends that include sodium, potassium, and magnesium.
Can You Drink Too Much Water?
Yes—and it’s more common than you think, especially in the wellness world. Drinking excessively without electrolytes can dilute your blood sodium levels, leading to headaches, nausea, confusion, or worse.
Signs you’re overdoing it:
- Constant urination (more than 10 times a day)
- Clear urine all day long (a light yellow is ideal)
- Feeling bloated, dizzy, or foggy despite being “hydrated”
Balance is everything. More is not always better.
Practical Hydration Tips
Want to stay hydrated and feel your best? Here’s how to do it smartly:
- Start your day with a large glass of water + pinch of salt or LMNT-style electrolyte
- Set hydration reminders for morning, late morning, and early afternoon
- Drink from a reusable glass or stainless steel bottle (skip plastic)
- Limit fluids after 5 p.m. to support better sleep
- Include hydrating foods like cucumber, watermelon, and soups
Hydration should feel natural—not forced.
Final Thoughts: Hydration Isn’t Just About Water
Staying hydrated isn’t just about chugging glasses of plain water—it’s about timing, electrolyte balance, and choosing clean sources. Your body is made of 60% water, but it’s also powered by minerals, hormones, and rhythms that work best when hydration is approached intentionally.
So yes, drink water—but also:
- Eat enough salt
- Skip the late-night hydration marathons
- Filter your tap
- And adjust your intake based on your environment and activity level
Smart hydration supports better energy, skin, digestion, sleep, and recovery. It’s one of the simplest things you can do daily—with the biggest impact.
