The Hydration Pyramid: How Much Water Do You Actually Need?
WAIT
Not all drinks hydrate equally!
Are you drinking the right stuff?
We all know we need to drink water, but did you know that not all liquids count the same? Some drinks fuel you, while others might actually dehydrate you. Let's dive into the hydration hierarchy so you can make every sip count.
What is the Hydration Pyramid?
The Hydration Pyramid is a visual guide created to help you prioritize the right fluids for optimal health, energy, and metabolism.
Soda, Energy Drinks
Milk, Juice
Tea, Coffee
Plain Water
The Foundation (70%): Plain Water. This should be your primary source of fluids. Aim for 6-8 glasses daily to keep your cells happy.
The Support Layer (20%): Unsweetened Coffee & Tea. Herbal teas, broths, and black coffee contribute to your hydration without added sugars.
The Nutrient Layer (10%): Milk & Natural Juices. These provide vitamins and minerals but should be consumed in moderation due to their caloric content.
The Top (Occasional): Sodas & Energy Drinks. Treat these as a 'once a week' indulgence as they often contain dehydrating sugars.
The Pro-Tip Formula: Calculate Your Goal
Your body is unique. Use the Mango Bites Formula to find your minimum daily requirement:
Weight (lbs) / 2 = Minimum Ounces (oz)
Weight (kg) x 35ml = Minimum Milliliters (ml)
Frequently Asked Questions
What is the best way to stay hydrated?
What is the best way to stay hydrated?
According to the Hydration Pyramid, 70% of your intake should come from plain water.
How do I calculate my daily water intake?
How do I calculate my daily water intake?
Multiply your weight in kg by 35ml or divide your weight in lbs by 2 to get total ounces.
Does drinking water help with weight loss?
Does drinking water help with weight loss?
Yes! Drinking water boosts your metabolism and helps control appetite. Often, thirst is mistaken for hunger, so staying hydrated can prevent overeating.
Does coffee count towards my water intake?
Does coffee count towards my water intake?
Yes, but in moderation. While coffee and tea contribute to your fluid levels, caffeine is a mild diuretic. We recommend alternating one cup of coffee with one cup of water.
How do I know if I am dehydrated?
How do I know if I am dehydrated?
Common signs include dark yellow urine, dry mouth, headaches, and fatigue. If you feel thirsty, you are likely already slightly dehydrated.