How Many Oz Of What Should You Drink A Day
You’ve heard it a million times: “Drink eight glasses of water a day.” But let’s be real—who actually counts? And what about coffee, tea, or that sneaky can of soda? Figuring...
You’ve heard it a million times: “Drink eight glasses of water a day.” But let’s be real—who actually counts? And what about coffee, tea, or that sneaky can of soda? Figuring out how many ounces of what you should drink every day doesn’t have to be a science experiment. It’s more like figuring out the perfect playlist for your morning commute—simple once you know the basics.
Why This Matters (Besides Avoiding a Headache)
Think of your body like a houseplant. If you forget to water it, the leaves droop, and you feel crummy. You start drooping too—with brain fog, dry skin, and that afternoon slump that makes you want to nap under your desk.
Drinking the right stuff keeps your engine humming. It helps you focus, keeps your digestion happy, and even makes your skin look less like a crumpled paper bag. So yeah, it’s worth a little attention.
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The Magic Number? It’s Not Actually Magic
The old “64 ounces a day” rule (eight 8-ounce glasses) is a good starting point. But let’s be honest: if you’re running around, sweating at the gym, or living in a hot climate, you need more.
A better, more personal goal? Take your body weight in pounds, divide it by two, and aim for that many ounces of fluid a day. For a 150-pound person, that’s 75 ounces. It’s a guideline, not a prison sentence.
Water: The Reliable Best Friend
Water is the backbone of your daily intake. It’s like the plain white t-shirt of beverages—never exciting, but always dependable. Start your day with a glass before coffee, and keep a reusable bottle on your desk.
Pro tip: If you get bored, toss in some lemon, cucumber, or a handful of berries. Suddenly, plain water feels like a fancy spa drink. You deserve the spa vibe.
Coffee and Tea: The Caffeinated Hug
Here’s the good news: coffee and tea count toward your daily fluid intake. Yes, really. The old myth that they dehydrate you is mostly busted—unless you’re drinking a gallon of pure espresso (please don’t).
One to three cups of coffee a day is fine for most people. Just watch what you add. If your “coffee” is more milk, sugar, and caramel syrup than actual coffee, you’re drinking a dessert. And that’s a different story.
What About Milk, Juice, and Sports Drinks?
Milk is a solid choice if you like it—great for bones and hydration. A glass of milk (8 ounces) counts just like water. But if you’re lactose-sensitive, stick to almond or oat milk.
Juice? Use caution. It’s often packed with sugar. One small glass (4 ounces) of real juice is fine, but don’t guzzle it like water. Sports drinks are only helpful if you’ve just run a marathon—or at least an hour of sweaty exercise. Otherwise, you’re just drinking colored sugar water.
B Fit B Hydrated - The Braden Aboud Memorial Foundation
The Sneaky Hydrators (and Dehydrators)
Did you know that watermelon, cucumbers, and lettuce are mostly water? Eating a big salad or snacking on fruit helps you stay hydrated without drinking a drop. So yes, that summer watermelon binge is basically a hydration hack.
On the flip side, alcohol and sugary sodas work against you. Alcohol is a diuretic—it makes you pee out more fluid than you take in. Soda floods your system with sugar, which can make you feel thirstier. Not evil, just not your hydration heroes.
How to Actually Remember to Drink
Let’s be honest: you’re busy. You forget. I once went four hours without drinking anything because I was deep in a TikTok rabbit hole. Here’s a trick: keep a 32-ounce water bottle on your desk and aim to refill it twice by dinner.
Or, set a silly reminder on your phone. My friend has an alarm that says “DRINK, YOU FISH.” It works. Embrace the silly.
Listen to Your Body (It’s Not That Complicated)
Your body has a built-in gauge: thirst. If you’re thirsty, drink. If your pee is dark yellow, drink more. If it’s pale lemonade color, you’re golden. Don’t overthink it.
Unless you’re an elite athlete or have a medical condition, your body is pretty good at telling you what it needs. You don’t need a water-tracking app that nags you like a strict parent.
The Bottom Line (In One Cozy Sentence)
Aim for about half your body weight in ounces of total fluids each day, with water as your main squeeze, and let coffee, tea, and watery foods be your fun sidekicks. Give yourself grace—some days you’ll drink like a champion, other days you’ll sip like a distracted hummingbird. And that’s okay.
Now go fill up that cup. Your brain, skin, and afternoon mood will thank you.
