Hydrolotl
The Hydrolotl blog
Clear, sourced answers about drinking water and staying hydrated.
How Much Water Should You Drink a Day?
EFSA's adequate intake is about 2 liters a day for women and 2.5 for men, food included. What it means, what raises it, and how to set your own goal.
Signs of Dehydration in Adults, Children and Babies
The common signs of dehydration in adults, children and babies, who is most at risk, what to do, and which symptoms mean you need help fast.
How to Drink More Water: Simple Habits That Stick
Practical ways to drink more water that are backed by health guidance: keep a bottle in sight, drink with meals, tie water to routines, give it time.
Does Coffee Count as Water Intake? What the Research Says
For most healthy adults, coffee and tea count toward daily fluids. What the studies found, caffeine per cup, and the limit in pregnancy.
Do You Really Need 8 Glasses of Water a Day?
No study backs the 8 glasses a day rule. Where the idea may come from, what health authorities say instead, and when it still works as a rough guide.
How Much Water Should You Drink When Exercising?
How much to drink before, during and after exercise: the 2% guideline, weighing yourself, thirst versus a plan, and why too much is risky.
How to Stay Hydrated in Hot Weather
How much to drink in hot weather, advice for working or exercising in the heat, who needs extra care, and how to tell heat exhaustion from heatstroke.
Urine Color and Hydration: What Your Pee Color Means
Pale yellow pee usually means you're drinking enough. What dark yellow means, what else changes urine color, and which colors need a doctor.
Can You Drink Too Much Water? Hyponatremia Explained
Yes, but it's rare. What happens when you drink too much water, who is at risk, the symptoms of low blood sodium, and how to avoid it.
Foods With High Water Content: A Table of Everyday Foods
Lettuce, celery and cucumber are about 95% water. USDA values for 22 common foods, and how much of your daily water comes from what you eat.
Is Sparkling Water as Hydrating as Still Water?
Plain sparkling water hydrates as well as still water and counts toward your daily intake. What research says about teeth, flavors and sugar.
How to Track Your Water Intake (and Keep It Simple)
A marked bottle, a tally, Apple Health or an app: easy ways to track how much you drink, what to log, how to pick a goal, and how not to overdo it.