Hydration
Hydration: How Much You Actually Need
5 min read · Reviewed by Zin, Doctor | Nutrition Consultant | Lifestyle & Wellness Coach
Forget the fixed two-litre rule. Your requirement is a function of size, sweat, climate, and diet.
A better starting point
Roughly 30–35 ml per kg of body weight per day is a reasonable baseline, adjusted upward for training, heat, altitude, and illness.
Measure your own sweat rate
Weigh yourself before and after a one-hour session with no drinking. Each kilogram lost is roughly one litre of sweat. Replace 125–150% of that loss over the following hours.
Electrolytes are not always needed
For sessions under an hour in temperate conditions, water is sufficient. Sodium replacement matters for long, hot, or salty-sweat sessions.
Want this applied to your own numbers?
A personalized plan turns general principles into your daily targets and meals.
STRIVE provides nutrition education, lifestyle guidance, and wellness coaching. It does not provide medical diagnosis, medical treatment, or dietetic care reserved for registered healthcare professionals. Medical diagnosis and treatment remain the responsibility of your own physician. Always consult your doctor before changing your diet, exercise, or medication.