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All average adults should have an intake of at least 2L of water per day. If you are heavier/bigger, you need more. If you have any preexisting health conditions, you may also need more. Im 5'2 but my intake to feel good is 4L because of my other health stuff. I infuse a lot of my water with lemon/cucumber slices or frozen fruit like mango, pineapple, blueberries. There are many benefits of infusing water with veggies/fruit.
Try switching your diet to whole foods. Less carbs + meat, more fresh veggies and fruits. I know life gets busy and sometimes making healthy choices is more taxing than going with whats fast. Carbs, salt, sugar and meat are very hard on your body. When youre sweating youre releasing toxins from your body through your sweat, so the more shit you put inside, you can expect its gonna feel crappy coming out. When your diet is cleaner, you have so much more energy. Many people dont realize how much meat actually brings your energy levels down...
A great way to kickstart into a better diet for me was doing cleanses. Ive done everything from First Cleanse, Red Rose, 3-5 day Juice Cleanses. It really helps you by bringing your attention to everything you put into your body and being more mindful of how you eat. It's ideal that you eat small healthy meals/snacks about every 2 hours during the day instead of 3 large ones. You can keep your insulin and digestion steady all day.
Food prepping is also very helpful. Buy a bunch of tupperwares and dedicate a couple nights a week to prepping. It helps you by taking the guesswork out of your meals and making snap (sometimes bad) decisions.
Also get bloodwork done regularly. Make sure youre ruling things out like high cholesterol or hypertension.
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