Our general recommendation is to aim for 2-3 liters (8-12 cups) per day, spread throughout the day. We recommend this because hydration supports digestion, can help reduce side effects like constipation and nausea, and help maintain your energy.
We recommend setting a phone reminder for one glass every 60-90 minutes while awake if it helps.
What to drink:
Water (still or sparkling), unsweetened tea, herbal tea, and broths.
Add low-sugar electrolyte packets (sodium + potassium) on dose-increase days, flights, hot days, or after sweaty workouts. HydroBelle is a clinically backed option to increase your hydration.
Moderate coffee and tea are fine, but we recommend offsetting each caffeinated drink with an extra glass of water.
Food counts too. Broth-based soups, yogurt, and water-rich produce (cucumber, broccoli, melon, oranges) all add to your daily fluids.
What to limit:
Alcohol (can worsen nausea and reflux)
Sugar-sweetened drinks, and highly caffeinated energy drinks.
Simple daily routine to meet your hydration goals:
Morning: 12-16 oz water within 30 minutes of waking.
Before meals: a small glass 10-15 minutes before eating.
Throughout the day: keep a 20-24 oz bottle at your desk and refill 2-3 times.
How to help limit side-effects:
For nausea, take small sips often and try ginger or peppermint tea - avoid chugging large volumes.
For constipation, pair fluids with fiber and a daily walk.
For reflux, sip between meals rather than during, and limit late-night drinks.
When to use electrolytes:
When sweating, at altitude, traveling, or feeling dizzy or experiencing cramps. Choose low-sugar blends (under 2-3 g sugar per serving). If you have kidney, heart, or blood pressure conditions, check with your provider first.
Most people don't need more sodium â more often you need potassium, magnesium, and calcium, so pick a balanced low-sugar blend rather than a high-sodium one. A quick self-check: pale-yellow urine and steady energy usually mean you're well hydrated, so you don't have to hit an exact ounce target.