Water
How much water?
35 ml per kg of body weight, plus bonuses for activity and climate. Capped at 4 L.
Your numbers
Activity level
Climate
Tell us your weight. Hydration plan appears here.
Why 35 ml/kg
The European Food Safety Authority sets adequate intake at ~2.5 L/day for men and ~2 L/day for women. 35 ml/kg lines up with that across body sizes.
Hot weather and heavy training raise needs because you lose water in sweat. The +500 ml bonuses are a starting estimate — drink to thirst above that.
Urine the color of pale straw is the best at-home check. Clear is too much; dark amber is too little.
Source: EFSA Panel on Dietetic Products, Nutrition, and Allergies (NDA), Scientific Opinion on Dietary Reference Values for water.
Hydration nudges inside Wulfy.
Wulfy reminds you, you tap. Streaks count.