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Daily Goal
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2000
ml goal
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Recommended Daily Goal
2200 ml
Hydration Science
Next Steps & Tips
Morning Kickstart
Drink 500ml within 30 min of waking. It boosts metabolism and flushes overnight toxins.
Electrolyte Balance
Add a pinch of sea salt and lemon to water for superior cellular hydration.
Brain Power
Even 1-2% dehydration reduces cognitive performance. Hydrate before mental tasks.
Exercise Protocol
500ml 2h before, 250ml every 20 min during, 750ml per kg lost after exercise.
Evening Wind-Down
Taper intake 2h before bed. Herbal teas count toward your goal.
Habit Anchoring
Link water to existing habits: morning coffee, lunch, meetings, brushing teeth.
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