How water needs are estimated
A common guideline is about 33 ml of water per kilogram of body weight per day. On top of that, add roughly 350–700 ml for every 30 minutes of exercise to replace what you lose through sweat. We use a midpoint of 500 ml per 30 minutes.
How to use it
Enter your weight and how many minutes you exercise per day. Your estimated daily water target appears, including the extra needed for activity. Drink more in hot weather or at altitude.
Frequently asked questions
- Does all fluid count?
- Yes. Water, tea, coffee and water-rich foods all contribute to your daily fluid intake.
- Can I drink too much water?
- Rarely, but drinking very large amounts quickly can be dangerous. Spread your intake across the day.
- How do I know if I am hydrated?
- Pale-yellow urine is a good sign. Dark urine usually means you should drink more.
- Do I need more on training days?
- Yes. Add fluid for every block of exercise and replace heavy sweat losses afterwards.