Hydration 

Hydration supports energy, digestion, exercise performance, recovery, and even hunger regulation. Aim to build consistent hydration habits throughout your day, and aim to drink about half your bodyweight in ounces of water. So if you weigh 200 pounds, aim to drink about 100oz of water throughout the day (coffee and other drinks count towards this goal, but ideally you’re mostly drinking water).

Start your day with water.

After 7–9 hours without fluids since you’ve been sleeping, your body is ready to rehydrate. Try drinking a glass of lukewarm water before your coffee. For extra credit that doesn’t mean anything, add electrolytes or a dash of salt and squirt of lemon in this glass of water.

Carry a reusable water bottle.

If it's visible, you're much more likely to drink from it.

Check your urine color.

Pale yellow is a good sign you're well hydrated. Dark yellow may mean you need more fluids.

During workouts

Sip water throughout your workout. For sessions lasting longer than about 60–90 minutes, or if you're exercising in the heat and sweating heavily, consider including electrolytes.

Consider electrolytes

Electrolytes can be helpful if you:

• Sweat heavily

• Exercise in hot or humid conditions

• Do endurance training

• Are recovering from vomiting or diarrhea

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Don't wait until you're thirsty.

Thirst is a normal signal, but during exercise or hot weather it's often better to drink regularly rather than waiting until you feel very thirsty.