Calculate your ideal daily water intake based on your weight, activity level, and climate. Includes a practical drinking schedule for the whole day.
Want Steev to remind you about your water intake and nutrition every day?
Message SteevEven 2% dehydration noticeably hurts your performance. Your muscles are roughly 75% water, and staying well hydrated means better nutrient transport, temperature regulation, and joint lubrication. Drink too little and you recover slower and fatigue faster.
The baseline is 33 ml per kilogram of bodyweight. On top of that, you lose an average of 0.5 to 1 litre per hour of intense training. In warm weather or a heated office you're losing extra fluid without realising it -- so add half a litre on those days.
Spread your intake across the day. A big glass of water when you wake up kicks your metabolism into gear, and cutting off fluids close to bedtime prevents disrupted sleep. Sipping steadily throughout the day works better than chugging a litre at once.