Get your personalized daily water intake based on your weight, activity level, and climate. No more generic 8-glasses-a-day rules.
| When | Amount |
|---|---|
| Morning (wake up) | 500ml immediately |
| Before workout | 400-600ml |
| During workout | 150-250ml every 15 min |
| After workout | 500-750ml |
| With each meal | 250-350ml |
Even mild dehydration of 1–2% of body weight can reduce strength output by up to 10%, impair cognitive function, and increase perceived effort during exercise. Most generic recommendations like "drink 8 glasses a day" ignore body weight, sweat rate, and climate.
Thirst is a late signal — by the time you feel it, you are already mildly dehydrated. Early signs include dark yellow urine, reduced workout performance, muscle cramps, and headaches. Aim for pale yellow urine throughout the day.