Your Daily Target
Aim for 2–3 liters (8–12 cups) per day, adjusting for heat, activity, and body size.
Spread it out: think one glass every 60–90 minutes while awake. Set phone reminders if needed.
What to Drink (and What to Limit)
Go-to choices: water (still or sparkling), unsweetened tea, herbal tea.
Electrolytes: choose low-sugar packets with sodium + potassium (+/- magnesium)—great on dose-increase days, flights, or sweaty workouts.
HydroBelle is a clinically backed solution to effectively stay hydrated.
Milk/alternatives & broths can count toward fluids and help satiety.
Limit: alcohol (can worsen nausea/reflux), sugar-sweetened drinks, and highly caffeinated energy drinks. Moderate coffee/tea is fine; offset each caffeinated drink with an extra glass of water.
Timing & Simple Routines
Morning reset: 12–16 oz water within 30 minutes of waking.
Pre-meal sip: a small glass 10–15 minutes before eating can reduce overeating and is gentler on a sensitive stomach.
Carry it: keep a 20–24 oz bottle at your desk; finish and refill 2–3 times/day.
Travel: pack electrolyte sticks; sip during flights to avoid headaches and fatigue.
Side-Effect Helpers
Nausea/fullness: take small sips often; try ginger or peppermint tea. Avoid chugging large volumes at once.
Constipation: pair fluids + fiber (oats, beans, chia/psyllium) and a daily walk. Consider a low-sugar electrolyte if you feel crampy or light-headed.
Reflux/heartburn: avoid big gulps with meals; sip between meals and limit late-night drinks.
When to Use Electrolytes
You’re sweating, at altitude, traveling, or feeling dizzy/crampy.
Pick low-sugar blends (ideally ≤2–3 g sugar/serving). If you have kidney, heart, or blood-pressure issues, ask your clinician before using higher-sodium mixes.
Dehydration—Know the Signs
Dark yellow urine, headache, dry mouth, fatigue, rapid heartbeat, dizziness on standing.
Act fast: sip water, add an electrolyte packet, rest in a cool space. If vomiting prevents fluid intake or symptoms are severe, contact your care team.
Quick Hydration Checklist
8–12 cups/day (2–3 L), spaced out
1 bottle at your side; refill 2–3×
Low-sugar electrolytes on tough days/workouts
Small sips if nauseated, pair fluids with fiber for constipation
Limit alcohol; balance caffeine with extra water