The 8-glasses rule isn't science — EFSA references, sweat-rate math and the cheapest hydration test you own.
Personal fluid target from weight, activity and climate — built on EFSA references, not the 8-glasses myth.
Litres per hour from pre/post-exercise weights — the only personal number that makes hydration plans real.
The validated 8-shade Armstrong scale as an interactive reference — your cheapest hydration lab test.
The exact WHO oral-rehydration recipe scaled to any batch size — the formula that has saved ~50 million lives.
DIY isotonic sports drink scaled to your bottle — sodium, sugar and juice ratios from sports-science targets.
How much of your hydration arrives on a plate — the ~20–30% of fluid intake nobody counts.
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