Estimate daily water intake.
This gives you a simple hydration target based on bodyweight, with extra fluid added for training time.
Nutrition & Weight Loss
Water Intake Calculator
Use this water intake calculator to estimate a simple daily hydration target based on bodyweight and added activity.
How it works
How to use the water intake calculator
Water Intake Calculator is intended for people who want a simple daily fluid target without overcomplicating hydration. Use it to set a basic hydration target that is more useful than randomly drinking more water.
Enter bodyweight and add activity minutes if you want to account for training time. The calculator returns a water intake target.
Hydration needs vary with climate, sweat rate, sodium intake, training intensity, and total food intake. Use the target as a starting point, then adjust upward when you train hard, sweat heavily, or spend more time in the heat.
FAQ
Common questions about this calculator.
Use these quick answers as a starting point, then compare the result to your real-world progress.
What does the water intake calculator tell me?
Enter bodyweight and add activity minutes if you want to account for training time. The result is a water intake target.
How accurate is the water intake calculator?
Hydration needs vary with climate, sweat rate, sodium intake, training intensity, and total food intake.
What should I do after I get my result?
Use the target as a starting point, then adjust upward when you train hard, sweat heavily, or spend more time in the heat.
Who is this calculator best for?
This calculator is intended for people who want a simple daily fluid target without overcomplicating hydration.
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