Here’s a simple formula that works for most people: take your body weight in pounds, divide it by two, and that’s the number of ounces you should aim for daily. A 150-pound person? Aim for 75 ounces. Easy, right?
But then you have to factor in exercise. For every 30 minutes of activity, add 8-12 ounces. If it’s hot and humid, add another 8. Your body is not a spreadsheet, it’s a dynamic system—so listen to cues like dry mouth, fatigue, or a headache.
One more trick: weigh yourself before and after exercise. For every pound lost, drink 16-24 ounces of fluid. (Yes, that’s a lot. Your muscles are thirsty little sponges.)
How Much Water Your Body Needs According To Your Weight? - Healthy
A Note on Coffee and Alcohol
You’ve heard that coffee dehydrates you. It’s not exactly true. Caffeine is a mild diuretic, but the water in your latte more than compensates. So your morning brew counts toward your total.
Alcohol does dehydrate you, though. That’s why you wake up with a dry mouth after a few beers. The only fix is to drink water alongside it—ideally one glass of water per alcoholic drink. (Your future hangover will thank you.)
