Drink water

The "8 glasses a day" rule is a simplified guideline. A more personalized approach is to drink 30-35ml per kg of body weight, or enough so your urine is light yellow. Factors like climate, activity level, and diet affect individual needs.

Yes, excessive water intake can lead to hyponatremia (low sodium levels), which can be dangerous. This is rare in healthy people but can occur during intense exercise or with certain medical conditions. Listen to your thirst signals.

Yes, all non-alcoholic beverages contribute to hydration. However, caffeinated drinks may have a mild diuretic effect. Water is still the best choice for optimal hydration without calories or additives.

Common signs include thirst, dark yellow urine, dry mouth, fatigue, headache, and dizziness. However, thirst isn't always a reliable indicator—by the time you feel thirsty, you may already be mildly dehydrated.