Here’s where we get a little science-y, but I promise it's painless. The National Academies of Sciences, Engineering, and Medicine suggest a daily fluid intake of about 125 ounces for men and 91 ounces for women. Yes, that sounds like a lot of water—enough to fill a small fish tank!
But before you panic and buy a gallon jug, remember the trick: this includes water from all sources. That means your morning coffee, that juicy orange, and even the soup you had for lunch all count. You don’t have to chug plain water like you're in a frat party contest—you just need to hit that total fluid goal.
The takeaway? For most women, aiming for about 72 ounces of pure water is a great start. For most men, shooting for close to 100 ounces is a solid goal. But again, these are just guidelines, not a prison sentence.
When to Drink More (Like, Way More)
There are days when your body screams for extra hydration. If you just finished a sweaty workout, drink at least 8 extra ounces for every 20 minutes of exercise. That's basically a penalty lap for sweating, but your muscles will thank you.
Are you sick? Fighting a cold or dealing with a stomach bug? Drink more. Being sick is like your body hosting a tiny, terrible concert where the headliner is dehydration. Kick that band out by sipping extra fluids.
And if you’re pregnant or breastfeeding, your water needs skyrocket. Breastfeeding moms need around 104 ounces of total water a day. That's probably the only time "being a fountain" is a compliment, so grab that reusable bottle and hydrate for two.
How to Know If You're Not Drinking Enough (Without Peeing in a Lab)
Your body is a brilliant communicator. If your pee is the color of lemonade, you're doing great! If it looks more like apple juice, you're definitely behind on your ounces. If it looks like iced tea, please stop reading and go drink a large glass of water immediately.
Other signs you're running on empty: dry skin, a headache that feels like a tiny woodpecker is living in your skull, and that "hangry" feeling that isn't actually about food. Sometimes, when you think you’re hungry, your brain is actually just thirsty. It’s the ultimate prank your body plays on you.
How Much Water Should You Drink Daily To Keep Hydrated?
If you're constantly yawning or feeling foggy, try a glass of water before reaching for another coffee. Caffeine is great, but it’s no substitute for H2O. Think of water as the stage manager for your entire body—without it, the show doesn't go on.
