Overview

• Daily water requirements vary by age, sex, diet and activity, making the traditional two-liter-a-day recommendation unsupported by current research.
• Regular consumption of sugary or artificially sweetened beverages is linked to higher risk of chronic kidney disease, while swapping one serving for water or natural juice lowers that risk.
• Drinking large volumes of water shortly before bedtime can interrupt deep sleep by increasing nighttime urination.
• Electrolyte-rich drinks such as milk and coconut water improve fluid absorption and retention more effectively than plain water.
• Checking urine color and sipping fluids consistently throughout the day helps stave off dehydration without jeopardizing sleep quality.