Recovery

Water Intake Calculator

Hydration supports performance, digestion, temperature regulation, and recovery. Training and heat both increase daily fluid needs.

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Your Hydration Target

Instant

Aim for about 3.3 liters of water today.

Daily Water

3.3 L

Base Need

2.6 L

Weight x 0.033

Workout Adjustment

0.7 L

Added for training time

Bottle Estimate

5 bottles

Using 750 ml bottles

Base2.6 L

Workout0.7 L

Climate0 L

Use this as a baseline. Add electrolytes for long, sweaty sessions or hot weather.

Even mild dehydration can reduce training quality. Drink steadily through the day and pay attention to thirst, urine color, and sweat rate.

For hard sessions, bring water and consider sodium if you train long, sweat heavily, or exercise in hot conditions.

How much water should I drink daily?

A simple baseline is body weight in kilograms multiplied by 0.033 liters, then adjusted for training and climate.

Do workouts increase water needs?

Yes. Longer or sweatier workouts increase fluid needs. Electrolytes may also matter during long sessions or hot weather.

Can I drink too much water?

Yes. Extremely high water intake without electrolytes can be risky. Use hydration targets as guidance, not a forced rule.