Most experts agree on a ballpark figure: about 8 ounces of water every hour. That’s roughly one standard glass or a small water bottle. You can think of it as a “one-and-done” rule for each hour you’re awake.
But do not start chugging like you’re at a frat party. Your kidneys can only process about 27–34 ounces of water per hour. Drink faster than that, and you’ll just feel sloshy—or worse, risk a condition called hyponatremia (fancy word for “too much water, not enough salt”).
In other words, pace yourself. Hydration is a marathon, not a sprint.
