we hold water weight based on salt intake from what I understand, it is less related to how much we remember to stay baseline hydrated (saying this as a chronically mildly dehydrated adhd/asp spectrum person who also sometimes naturally fasts on accident for long periods sometime up to around 11+ hours if I have eaten well/[much for my smaller stomach] the day before) I like sipping as small of sips as I can throughout the day sometimes to remind myself, and when hiking at the very least as well, and it can help in maintaining the good practice of saving some last few swigs of the water bottle for emergency situations like someone unexpectedly choking on dust, or experiencing unexpected eye irritants from gusty winds.