Here’s the gold standard: the National Academies of Sciences suggests about 91 ounces for women and 125 ounces for men daily. That’s including water from all sources—food, coffee, that sneaky cucumber in your salad.
But don’t panic and chug a gallon right now. That number feels huge, right? Reminder: about 20% of your daily water comes from what you eat.
So, for women, that’s roughly 74 ounces from drinks. For men, about 100 ounces. Still a lot, but manageable. Think of it as three or four full water bottles.
The “Pee Test” (It’s Gross but Helpful)
Want the easiest, most scientific method? Look in the toilet. Yes, really. Your urine color is your personal hydration meter.
If it’s pale yellow, like lemonade, you’re golden. If it’s dark, like apple juice, drink up, friend. If it’s completely clear, you might be overdoing it—take a break.
This trick is better than counting ounces, because it adapts to your body. You’re unique, and so is your pee. Use it.
