Sports or dance practice turns you into a fountain. After a sweat session, you need extra water to replace what you lost. Probably two to three cups more than usual.
Also, if you’re having your period? Water helps with cramps and bloating. Don’t ask me why—magic?—but it does. So treat your uterus to a little H2O love.
One more thing: listen to your own body
You actually have a built-in thirst detector. It’s called your brain, and it’s pretty smart. If your throat feels parched, go drink. If you’re peeing like every hour and it’s clear, you’re golden.
If your pee is dark and you feel dizzy, drink more. It’s not rocket science—it’s survival with a straw.
