Hydration Hacks: More Than Just Drinking Water

We all know we need to drink water, but the generic advice of "8 glasses a day" is arbitrary. Your hydration needs depend on your weight, activity level, climate, and diet.

Enter Electrolytes

Drinking large amounts of plain water, especially after heavy sweating, can actually dilute your blood sodium levels. True hydration requires a balance of water and electrolytes: sodium, potassium, and magnesium.

• Pre-Workout: Drink 16-20 ounces of fluid 2-3 hours before exercise.
• During Workout: Sip water fortified with a pinch of salt or an electrolyte powder.
• Post-Workout: Weigh yourself before and after heavy sessions. Drink 16-24 ounces of fluid for every pound lost.

Tracking your hydration shouldn't just be about volume; it should be about how you feel and perform.

Your Personalised Hydration Baseline

The 8-glasses rule was never evidence-based. Your actual needs depend on your body weight, activity level, sweat rate, and the sodium content of your meals.

Use our free Daily Water Intake Calculator to generate a personalised target, then track your intake via the Health Tractal Android widget — log glasses of water from your home screen in one tap, without unlocking your app.