How much water do I need daily?

The general recommendation is 35 ml per kg of body weight, adjusted upward for exercise and hot weather.

Why is hydration important for fitness?

Proper hydration maintains muscular endurance, cognitive focus, and body temperature regulation during physical activity.

Step-by-step practical guides for all tools on tools.shansu.com.

Maintain consistent hydration throughout the day for peak energy and cellular function.

Use the hourly schedule recommendations to space out your fluid intake comfortably.