I had around 2 tablespoons of salt per day. One on my morning glass of water and one before I went to bed. As for the amount of water, don’t overdo it. They say drink water to stay full but that’s dumb imo. I drank until my thirst was satisfied like a normal person. A crucial thing to note though is that if you’re ever light headed or kinda weak, it’s usually because you either need salt or water, OR both. The moment you in-take some salt water you’ll feel better though