Hydration
Adjust for weight, exercise, and climate. Get a target you can actually hit today.
111 oz
daily target
3.3 L · 6.9 bottles
Break it down
Ounces
111 oz
Liters
3.3 L
8-oz cups
14
16-oz bottles
6.9
Freedom Coach™
Aim for 111 oz (3.3 L) today.
That's roughly 6.9 standard bottles or 14 8-oz cups. Urine should look pale straw — dark yellow means catch up.
Premium
Log daily intake and see 30-day hydration trends alongside energy and sleep.
Unlock PremiumIt's a rough baseline. Actual need scales with body weight, activity, and climate. Half your body weight in ounces is a better starting point.
Mostly yes — caffeine's diuretic effect is mild in habitual drinkers. Net hydration from coffee is ~80% of the fluid volume.
Yes — hyponatremia is real if you drink gallons quickly with no sodium. Spread intake and salt your food.
Pale straw urine and no strong thirst. Dark yellow or thirst before every meal means you're behind.
Join our email list for tailored tips, milestone nudges, and new calculator releases.