EN
Hydration
Your daily water goal
33 ml per kilo, plus the water for your sessions, plus a top-up on fasting days: the exact formula for your hydration goal, its limits, and how the app spreads out reminders.
3 min read Updated October 9, 2026
The principle
Your water needs depend first on your size — a heavier body contains and loses more water — then on what you do during the day: an hour of running makes you sweat far more than a day at the office. Azetta therefore starts from a base proportional to your weight, adds the water for the day's activities, and a small top-up when your fast shortens the eating window.
The Azetta method
The base
The weight taken into account is bounded between 35 and 200 kg.
Water for training
Each minute of activity during the day adds:
| Activity | Per minute |
|---|---|
| Running | 12 ml (about 700 ml per hour in a temperate climate) |
| Sport, timed sessions, stretching | 10 ml |
| Strength training | 8 ml |
The day's activities are your sport slots, the sessions you logged, or — as long as nothing is logged and the day isn't over — the planned session.
Fasting
With intermittent fasting, part of the water from meals is missing:
- fast of 18 h or more: +400 ml;
- fast of 16 h or more: +250 ml (5:2 counts as 16 h).
Rounding and limits
Reminders
- You enter your wake-up time and bedtime (07:00 and 23:00 by default); reminders stop one hour before bedtime.
- The interval can be 30, 45, 60, 90 or 120 minutes (120 by default), with at most 8 reminders a day, counted from your last glass.
- A reminder is skipped if you are already ahead of a linear progression between waking up and one hour before bedtime, and they all stop when the goal is reached.
- The app shows you as "behind" if your progress is more than 15 points behind that line.
Why this choice
- A per-kilo goal adapts to every build. 33 ml/kg gives 2.3 litres at 70 kg, in the same range as the EFSA reference intakes (2.0 litres per day for women and 2.5 for men, all sources combined).
- Water lost during exercise varies enormously from one person to another; modest values per minute avoid pushing you to drink too much, which the recommendations on hydration during exercise also advise against.
- Reminders set to your rhythm avoid disturbing you when you are already on track.
Limits
- No account is taken of heat, altitude, sex, age, pregnancy or your actual sweat rate.
- Water contained in solid foods (fruit, vegetables, dishes) is not counted, even though it makes up a real share of intake.
- No tracking of electrolytes.
- It is a guide to drinking regularly, not a medical requirement: thirst remains a good signal.
References
- EFSA Panel on Dietetic Products, Nutrition, and Allergies (NDA). Scientific Opinion on Dietary reference values for water. EFSA Journal, 2010;8(3):1459.
- Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand. Exercise and fluid replacement. Medicine & Science in Sports & Exercise, 2007;39(2):377-390.