Why set Hydration Goals?
Drinking water isn't just a one-time fix. It’s a daily habit that helps your brain focus, your body move, and your energy last. Setting a hydration goal gives you something to work toward and makes it easier to stay consistent, especially when life gets busy.
Fact: Even being just 1–2% dehydrated can impact focus and energy academically, athletically, or socially.
Hydration Calculator
Little Physical Activity
Take your body weight (lbs) and divide by 2 = ounces of water to drink daily.
This should be the MINIMUM amount of water you drink in a day.
Moderate Physical Activity
Take your body weight (lbs) and multiply by 0.75 = ounces of water to drink daily.
This should be the MINIMUM amount of water you drink in a day.
High Physical Activity
Your body weight (lbs) in ounces is the amount of water to drink daily.
This should be the MINIMUM amount of water you drink in a day.
For athletes, healthy sports drinks are great for hydration too, as they contain important electrolytes that enhance performance. Some examples include gatorade, liquid IV, and Body Armor.
Hydration Challenges
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10 x 10
For ten days straight, drink 10 cups of water. This will be a baseline for the amount of water you should drink daily.
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Morning Jumpstart
Your body is the most dehydrated in the morning after hours of sleep with no water. Help it out with a full glass of water within 15 minutes of waking up every morning when you wake up!
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Hydrate and Move
After each 15 minute block of physical activity, drink water so that you’re able to reach optimal performance level and remain hydrated.
