Certain moments call for extra ml. If you’re sick, pregnant, or nursing, bump up your target by 300 to 500 ml. The same goes for high altitude or dry climates—think Denver or a desert retreat. Your skin will thank you, and your energy will stay steady. Conversely, if you’re eating a bowl of watermelon or a cucumber salad, you’re already 20-30% hydrated from food alone. So listen to your body, not a rigid number.
Over-hydration is rare but real—it dilutes your blood’s sodium levels. Signs include nausea, headache, and that “I’m floating” feeling. Unless you’re running a marathon in the Sahara, don’t force it. The goal is consistent sipping, not chugging a liter in one go. Your kidneys are overachievers, but even they need a break.
