Why hydration matters for performance: Even 1–2% dehydration reduces cognitive performance by up to 20%, physical strength by 10% and endurance by 15%. Most people walk around chronically under-hydrated without knowing it.
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Your Details
Fill in your information to get a precise hydration target
Units
kg
yrs
🛋️
Sedentary
No exercise
🚶
Light
1–3 days/week
🏃
Moderate
3–5 days/week
🏋️
Very Active
6–7 days/week
🏅
Athlete
2x/day training
🏗️
Physical Labour
Manual work all day
❄️
Cool
Under 20°C
🌤️
Moderate
20–28°C
☀️
Hot
28–35°C
🔥
Extreme Heat
35°C+ / high humidity
🏢
AC Office
Air-conditioned all day
⛰️
High Altitude
Above 2000m
min
Your Daily Water Target
0 ml
0
Glasses (250ml)
0
Bottles (500ml)
0 ml
During Training
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Base Requirement
0 ml
Based on body weight × activity multiplier
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Training Addition
0 ml
~500–750ml per hour of exercise, intensity-adjusted
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Climate & Other
0 ml
Heat, caffeine, altitude and alcohol adjustments
💧 Your Hourly Drinking Schedule
Spread across your waking hours💛 Hydration Self-Check — Urine Colour Guide
1
2
3
4
5
6
7
8
Clear
✓ Ideal
✓ Good
⚠ Low
✗ Dehydrated
Aim for colours 2–4 (pale yellow) throughout the day. Darker than 5 means drink immediately. Clear urine may indicate over-hydration — not optimal either.
✓ Signs You Are Well Hydrated
✓Pale yellow urine throughout the day
✓Urinating every 2–4 hours
✓Skin snaps back quickly when pinched
✓Sustained energy without crashes
✓No headaches or brain fog
✓Lips and mouth feel moist
✗ Signs of Dehydration
✗Dark yellow or amber urine
✗Urinating less than 4 times per day
✗Headache or brain fog in afternoon
✗Dry mouth, lips or skin
✗Muscle cramps during training
✗Feeling thirsty — already 1–2% dehydrated
⚡ Electrolyte Recommendations for Your Activity Level
Sodium—
Potassium—
Magnesium—
Best Sources—
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Dr. Ankit Mehta · Performance Coaching Note