Water Intake
A daily hydration target based on your body and activity.
Find your daily fluid target from EFSA reference values, your workout, and your weather — in litres, bottle refills, and glasses.
How this is calculated
Methodology & sources
- Baseline: EFSA Scientific Opinion on Dietary Reference Values for Water (2010)
- Exercise fluid: ACSM Position Stand: Exercise and Fluid Replacement (Sawka et al. 2007)
- Hot weather: NATA Position Statement: Fluid Replacement for the Physically Active (McDermott et al. 2017)
- The 8×8 myth: Valtin, "Drink at least eight glasses a day." Really? (2002)
- Coffee & hydration: Killer et al., No Evidence of Dehydration with Moderate Daily Coffee Intake (2014)
Privacy — how your data is handled
All math runs in your browser on your device. Nothing you type is sent to a server,
and saved results live only in this browser's local storage. Tools that use live
public data (food databases, weather) request only what they need to display.
👟 Practical toolkit tip — Simple Pocket Pedometer or Wrist Step Counter
Why it helps: Tracking daily step volume (7,500–10,000 steps/day) prevents subconscious NEAT drop-off when you are in a calorie deficit.
Pro tip: A 15-minute brisk walk after dinner adds ~1,600 steps and blunts post-meal blood glucose spikes.