The 8-glasses rule is a myth, here’s a better one

A number that fits you

Rather than a flat eight glasses, a better starting point is about 33 ml per kilogram of bodyweight, then add more on hot days or hard training. Shulah’s water tool does this maths for you.

Thirst is a lagging signal, so sip through the day instead of chugging. Pale-yellow urine is the simplest real-time check that you’re on track.