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The 'eight glasses a day' rule has no science behind it — your need scales with your size, your climate and how much you sweat. A better baseline used across sports medicine is roughly 30-40 ml per kilogram of body weight, plus extra for exercise. This calculator gives you a personalised daily target and, more usefully, the practical daily check that tells you whether you are hitting it.
Forget the eight-glasses myth — your hydration target scales with body size and how much you move. This calculator gives a practical daily litre target.
Not for everyone — it is folklore with no study behind it. Body size drives need: a 50 kg person and a 95 kg person do not need the same volume.
Yes. Caffeine is only a mild diuretic at high doses, so tea and coffee contribute to hydration like other fluids.
Urine colour is the practical test: pale straw means well hydrated; dark or infrequent urine means drink more. Thirst alone lags behind need.
Every tool answers instantly from our own knowledge and calculators. Want the deeper, personalised version? Each has a $2.95 full report.