Finding your proper hydration level is important because while we know staying hydrated is key to our health, we may not know exactly how much we should be drinking every day.

According to the U.S. National Academies of Sciences, Engineering and Medicine, men should consume between 15 and 16 cups of water per day and women should consume between 11 and 12 cups. That’s “consume” rather than “drink” because this includes fluids you may be getting from teas, juices and even food — not just plain water. So don’t let the number spook you!

Unfortunately not all liquids are created equally. Sugary drinks like juices can actually dehydrate you even though they do contain water. That’s why health experts recommend that you drink eight 8-ounce glasses of plain water per day (or three refills of your 22-oz. Cirkul bottle!) — or about two liters.

Staying hydrated is critical for our energy levels, brain function and so much more so it’s critical to drink a steady amount of water every day, whether or not you feel thirsty. 64 ounces of water is what experts recommend, but depending on where you live, what season it is and how active you are, you may need to drink more than that. For example, you’ll probably need to drink a lot more water while on a hike on a hot summer day than you might during the dead of winter while sitting reading a book.