Guides
Short answers to everyday questions about steps, water, alcohol and training. Each guide lists its sources and the date it was last reviewed.
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How many steps a day do you need?
What research says about daily steps, why 10,000 is a round number rather than a rule, and how to set a goal from your own average.
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How much water do you need a day?
The reference values from EFSA and the US National Academies, why they differ, how food and coffee count, and what changes in heat or with exercise.
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Does alcohol affect training and recovery?
What two studies found about alcohol, muscle protein building after exercise and heart rate variability during sleep, and how dose changes the picture.
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Steps to distance calculator
Turn a step count into kilometers or miles from your step length or your height. The calculator runs in your browser and sends nothing anywhere.