How Much Water Should You Have a Day Ounces

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Think of water like a budget: 64 ounces is a starter paycheck, 91 ounces is a comfortable living, and 125 ounces is full-on luxury. You don’t need the luxury level every day.

B Fit B Hydrated - The Braden Aboud Memorial Foundation

Or imagine a goldfish swimming in a bowl—too little water and it’s stressed; too much and it’s floating weird. You are that goldfish. Perfect amount = happy fish.

Even a 2% loss of fluid can hit your athletic performance like a flat tire. So if you’re hitting the gym, bump up those ounces.

What About Coffee and Tea?

Old advice said caffeine dehydrates you—but that’s mostly a myth. Coffee counts as water, folks.

A 2014 study showed that moderate coffee intake doesn’t mess with hydration. So your morning brew is actually a water source in disguise.

Same goes for herbal tea, sparkling water, and even broth. Anything liquid is a player in your hydration game.