Find out exactly how much water you should drink each day — with hourly hydration schedule
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Recommended Daily Water Intake
In liters
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In cups (8 oz)
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Standard bottles (16.9oz)
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Nalgene bottles (32oz)
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Gallon jugs
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Hydration formula
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Hydration Timeline
FREQUENTLY ASKED QUESTIONS
How much water should I drink per day?
The standard guideline is half your body weight in ounces. A 170 lb person should drink about 85 oz (2.5L) daily. This increases with exercise, hot weather, and higher altitude.
Does coffee and tea count toward water intake?
Yes — caffeinated drinks have a mild diuretic effect but still contribute to hydration. About 80% of their volume counts. However, plain water should still form the majority of your intake.
What are signs of dehydration?
Common signs: dark yellow urine (pale yellow is ideal), headache, fatigue, reduced concentration, dry mouth, and dizziness. Thirst is a late-stage signal — try to drink before you feel thirsty.
Can you drink too much water?
Yes — overhydration (hyponatremia) is rare but can be dangerous, especially during intense endurance exercise when drinking large amounts of plain water dilutes sodium levels. Athletes doing long events should use electrolyte drinks.