Daily Hydration Calculator
Personalized water target based on weight, activity, and climate.
Your daily target
112
oz
3.3
liters
14
cups
4 scoops of 2THIRTY spread across the day gives you the electrolytes your body needs to actually retain that water.
How this number is calculated
The baseline is roughly 0.55 oz of water per pound of body weight — the most consistent number across hydration research. From there, we add for the two things that increase loss the most: sustained exercise and heat.
- Moderate exercise: +16 oz to replace the ~500 ml lost in a typical hour of training.
- Heavy training: +32 oz for 90+ minute sessions or two-a-days.
- Warm climate: +8 oz to cover insensible loss through skin and breath.
- Hot / humid climate: +20 oz for visible sweating throughout the day.
Important: drinking water without minerals isn't the same as hydrating. Sodium and potassium are what let your cells actually hold onto fluid. That's why every 2THIRTY serving is built around a 300 mg sodium / 150 mg potassium base.
Keep reading