Hydration beyond the eight-glass rule

Fluid requirements change from day to day. A long run in humid weather creates different needs from an office rest day, so a single glass-count target cannot describe everyone.

Drink regularly, include fluids with meals and pay attention to thirst and urine colour. Longer or very sweaty sessions may also require sodium and carbohydrates.

More is not always better. Excessive water intake can be dangerous, so match drinking to conditions and seek professional guidance for medical concerns.