01/23/2026
Staying well-hydrated supports energy, focus, digestion, and workout performance. A practical goal for many U.S. adults is about 11–15 cups per day (roughly 90–125 oz) from all fluids, with foods contributing about 20%. Here are a few tips to turn hydration into a habit:
💧 Start your day with 8–12 oz of water.
💧 Drink a glass with every meal and snack.
💧 Carry a 24–32 oz bottle and aim to finish 2–3 refills each day.
💧 For workouts: drink 8–16 oz 1–2 hours before, sip during, and rehydrate afterward.
💧 Use a low-sugar electrolyte drink if you’re sweating for more than 60 minutes, exercising in heat/humidity, or training at altitude.
Easy ways to add flavor: lemon with seltzer, cucumber-mint water, herbal iced tea, or a splash of 100% juice.
Keep it balanced: Spread fluids throughout the day, limit sugary drinks and alcohol, and replenish potassium and sodium after a good sweat (e.g., coconut water, a light snack with a pinch or two of salt, broth, or an electrolyte packet).
Disclaimer: For informational purposes only—not medical advice.
