GLP-1 + 35°C + reduced thirst sensation = quietly dehydrated by 4 pm. Fix in advance.

How much

3 litres of water minimum. Add 500 ml for every 30 minutes of exercise. More on hot days.

Electrolytes matter

Plain water isn't enough if you're sweating heavily. Add a pinch of salt and squeeze of lime to one or two glasses. Or use ORS once a day in summer.

Signs of dehydration

Dark yellow urine, dry lips, headache, fatigue. These should be rare; if they happen, you're behind on water.

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