What is a hydration target?
A hydration target is a practical estimate of the fluid your body may need each day.
Water Intake Calculator
Why it helps
It gives you a starting point that you can adjust for thirst, activity, weather, and individual health needs.
Daily water target
2.8 litres/day
Use this as a starting point. Thirst, urine color, heat, sweat, food, and other drinks all affect your needs.
How this result was calculated
A body-weight baseline of 35 ml per kilogram plus 350 ml for your selected activity gives an estimated 2.8 litres per day. Treat this as a starting point and adjust for your circumstances.
Turn your numbers into a plan.
Gram Fit takes your targets and builds a plan that adapts every week. No spreadsheets, no guesswork.
These calculators provide general educational estimates, not medical advice. Speak with a doctor or dietitian before making significant changes, especially during pregnancy or when managing a health condition.