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“If you want to be specific, a person's fluid needs will be about one milliliter for every calorie they burn, so for the average person burning 2,000 calories a day, that's where the old standby of eight cups or two liters fits in,” explained Georgie Fear, a pro nutrition coach and author of Lean Habits For Lifelong Weight Loss. “If you exercise a lot, you may need 10 cups or 2.5 liters. The good news is that all fluid counts, even if it's caffeinated or flavored. You even get fluids from the fruits and vegetables you eat. I recommend estimating how many ounces of beverages you have in a day and if it's less than 64 ounces or eight cups, add some more by carrying a water bottle with you, adding a glass of water to meals as a habit, or drinking a bottle during your workout. If you are thirsty for more, don't fear drinking to your thirst. You'll know you are well hydrated when your urine is very light colored or nearly colorless.”