Water Intake Calculator
Estimate your daily water target from your bodyweight and training load, a simple, practical baseline for hydration that supports performance and recovery.
A practical baseline of ~33 ml per kg of bodyweight, plus extra for training and heat. Thirst, urine colour, and performance are your real-time guides.
Spread it across the day rather than all at once. Add an extra 500–750 ml per hour of intense or hot-weather training.
Want a plan built around these numbers?
These are estimates. We build yours from weekly data, not formulas.
The method behind the numbers
- 1
Enter your bodyweight and whether you're training today.
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We use a baseline of about 33 ml per kg of bodyweight.
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Training and hot weather add extra to cover sweat losses.
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Spread your intake across the day and adjust to thirst and urine colour.
Common questions
How much water should I drink a day?+
A practical baseline is around 33 ml per kg of bodyweight, plus more for training and heat. For an 80 kg person that's roughly 2.6–3.5 litres depending on activity.
Does coffee or tea count?+
Yes, they contribute to hydration despite mild diuretic effects. Food (especially fruit and vegetables) also adds water.
Can I drink too much?+
Rarely, but over-drinking far beyond thirst can dilute sodium. Use thirst and pale-yellow urine as your guide rather than forcing litres.
You have the numbers. Here's what to do with them.
A calculator tells you where you stand. Our free guide shows you how to act on it, and a free consultation turns it into a plan built around you.