glass of water in the morning is fine—it helps replace overnight fluid loss—but it’s not a magic health boost.
2. Focus on total daily intake
Most adults need roughly 2–3 liters per day (varies by size, climate, activity).
A simple guide: pale yellow urine = well hydrated
3. Drink consistently, not all at once
Spacing water intake throughout the day is more effective than drinking a large amount at one time.
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Adjust for activity and environment
Exercise, heat, or illness →
