The stuff I’ve read (aka probably just as suspect) says anywhere from half to exactly your body weight in ounces is a good range to be in.
Coffee… usually have at least one large iced coffee to start the day. Then I might add another in the mid afternoon depending on what I’m doing although I don’t really tolerate it all that well and generally question why I went back for more. Caffeine is a weird drug. I probably should look into quitting but it’s really my only “vice” at this point so whatever.
Take a break from coffee for about 2-3 weeks to give your adrenal glands a rest. Once you do, notice what time you wake up naturally. If it’s between 6-8 am then you’re on optimal corcadian/cortisol cycles. If you want to drink coffee, drink it when your cortisol levels dip. Between 930 and 1130 or 130 to 330. You’ll have sustained energy throughout the day and also sleep better.
I used to do 2 cups a day, morning and afternoon. Recently I swapped out the afternoon and switched to a tea. At first it was terrible but after a while I really started enjoying tea! II stopped using sugar & cream in my coffee as well (splash of skim milk) and after a while you get used to it.