How Much Water Should I Drink Every Day?

A good rule of thumb: half your body weight in ounces (e.g., 150 lbs = 75 oz). Add more with sweat, caffeine, or hot weather.

You’ve probably heard everything from “8 glasses a day” to “drink until your pee is clear.” Helpful? Kinda. Clear? Not really.

Why Water Matters (More Than You Think)

Water isn’t just about hydration. It plays a role in:

• Energy levels

• Digestion and gut health

• Muscle function and recovery

• Appetite regulation

• Hormone balance

Even mild dehydration can show up as fatigue, headaches, cravings, poor workouts, or feeling “off” mentally.

When You Need More Than the Baseline

That half-your-bodyweight rule is a starting point, not a hard cap. You’ll want to add more water if you:

Sweat a lot

Training hard? Long runs? Hot yoga? You’re losing fluids fast.

• Add 16–24 oz per hour of sweaty exercise

Drink caffeine

Coffee and pre-workout aren’t evil—but they do increase fluid needs.

• Add 8–12 oz per caffeinated drink

Live or train in hot weather

Heat increases sweat loss even if you’re not aware of it.

• Increase intake gradually throughout the day

Are sick or not eating much

Less food = less water coming from food. Illness also increases fluid needs.

Signs You’re Not Drinking Enough

You don’t need to obsess over exact ounces—your body gives feedback:

• Dark yellow urine

• Afternoon energy crashes

• Headaches

• Dry mouth or lips

• Feeling hungrier than usual

If these are showing up consistently, hydration is a good place to start.

Can You Drink Too Much?

Yes—but for most active people, under-hydration is the bigger issue.

If you’re drinking large amounts of water without electrolytes during long or intense sessions, you may need:

• Sodium (especially endurance athletes)

• Electrolytes during long training days or hot conditions

Hydration isn’t just water—it’s fluid balance.

Simple Tips to Stay Hydrated Without Overthinking It

• Start your day with 12–20 oz of water

• Carry a bottle and sip consistently

• Drink water with every meal

• Add electrolytes for long or sweaty sessions

• Don’t wait until you’re thirsty—it’s a late signal

Aim for half your body weight in ounces per day, then adjust for training, caffeine, heat, and life.

Hydration doesn’t need to be complicated—but it does need to be intentional if you want to feel good, perform well, and recover properly.