Daily How Much

Most adults get the best boost with 1.5–3 mg caffeine per kg, taken 30–60 minutes before a workout.

During breastfeeding, aim for about 3.8 liters of total water daily, or drink to thirst with a glass at each feed and meals to stay hydrated.

For caffeine per day, most healthy adults can have up to 400 mg; pregnancy target is 200 mg, and teens should stay under 100 mg.

To prevent kidney stones, drink enough to make 2.5 liters of urine a day—usually 2.5–3 liters of fluids, more in heat or exercise.

Pregnancy hydration target is 8–12 cups (64–96 oz) of fluids daily, or about 2.3 L from beverages within a 3.0 L total water goal.

During most workouts, drink 0.4–0.8 liters per hour and start with ~500 ml two hours before; adjust for heat, pace, and your sweat loss.

Daily water intake for health is about 3.7 L for men and 2.7 L for women, adjusted for activity, hot weather, pregnancy, or breastfeeding.

For stress relief, use a sauna 2–4 times a week for 10–20 minutes per session, building up slowly and hydrating well.

For sauna recovery, start with 10–15 minutes at 70–90°C, 2–4 times weekly, then cool down and rehydrate; cut short if you feel lightheaded.

For a sauna after workout, 5–15 minutes at 80–90°C with water before and after and a slow cool-down fits most healthy adults.