Determine exactly how much water you need daily to stay optimally hydrated.
Fill me up!
Yes, but water is best. Caffeinated drinks have a mild diuretic effect, but still contribute to overall hydration.
Yes, overhydration can lead to hyponatremia (low sodium levels), which is dangerous. Stick closely to your recommended daily limits.
Spread it out evenly. Drink a glass right after waking up, before meals, and during/after workouts.
The "8 glasses of 8oz" rule is a good baseline, but individual needs vary greatly based on weight and activity, which this calculator accounts for.