Okay, brace yourself. The official line from the National Academies of Sciences, Engineering, and Medicine is roughly 125 ounces (3.7 liters) for men and 91 ounces (2.7 liters) for women. But—and this is a massive “but”—that includes water from all sources, not just the stuff you chug from a fancy bottle. Yes, your morning coffee counts. Shocking, I know. So does that juicy watermelon you had for a snack. Your body isn’t a picky accountant; it just cares about total fluid intake.
But here’s the kicker: these numbers are just averages. They’re like saying the average person has 2.5 legs—technically true for the species, but useless for you, personally. If you’re a sweaty runner, a desk jockey in a dry office, or someone who lives off salty snacks, your needs will totally differ.
