Water intake calculator
A daily water target from your weight and how long you train.
About 3,3 litres a day
More in heat, less if you eat lots of fruit and vegetables. Pale yellow urine is the simplest check.
How it works
- A common guide is about 35 ml per kg of bodyweight a day.
- Add roughly 500 ml for each hour of training, more in heat.
- Food and other drinks count too.
Questions
Can I drink too much water?
Yes. Drinking far more than you sweat out, especially over a few hours, can dangerously dilute blood sodium. Spread it through the day.