Updated: Mar 17, 2021
You might need to increase your total fluid intake based on several factors:
Exercise. If you do any activity that makes you sweat, you need to drink extra to cover the fluid loss. It's important to drink before, during and after a workout. Interestingly, not working out enough can cause dehydration too.
Poor Eating Habits. Too much salt, processed foods and sugar added foods are bad. Also, if you don't eat 5 servings of fresh fruits and veg a day (which provide hydration in addition to nutrition) then you need to hydrate.
Environment. Hot or humid weather can make you sweat and requires additional fluid. Dehydration also can occur at high altitudes. Indoor climates that have dry air. Poor air quality or allergy season means more particulate matter so the more hydration needed to help your body deal better with it.
Overall health. Your body loses fluids when you have stress, illness, fever, vomiting or diarrhea. Drink more water or follow a doctor's recommendation to drink electrolyte rehydration solutions or tea/herbals. Other illnesses that might require increased fluid intake include bladder infections, diabetes and kidney stones.
Pregnancy & breast-feeding. You may need additional fluids to stay hydrated and healthy for two.
Bad Hydration. Alcohol, soda, diet soda, energy drinks, coffee, sugar drinks and too much caffeine are bad.
The Unexpected. Smoking, low electrolytes creating body acid/base (pH) level imbalance, recreational drugs, stress, medications like most anti-depressants and others, sun burn, not being mindful to hydrate, and while wearing a mask does not cause dehydration, you may drink less when you’re wearing one. When you wear a face covering for long periods of time, it’s important to be mindful of how much you drink. Bring a water bottle with you when you leave the house and set reminders on your smartphone to take frequent beverage breaks.