If you’re pregnant or breastfeeding, your water needs increase. Your body is basically building a whole human (or feeding one) — that’s a lot of work. Aim for 10–12 ounces per hour during waking hours. And no, pickles don’t count.
If you’re sick with a fever, stomach bug, or hangover? Drink even more. Your body is losing fluids faster than a leaky faucet. Add an electrolyte drink if you can, but water is the MVP here.
And if you’re hiking in the desert? Forget hourly goals—just carry a hydration pack and sip constantly. Also, maybe avoid the desert. That place is thirsty for your soul.
