Work out water requirement instantly with clear inputs, formula shown and shareable results.
Adds a weight-based baseline fluid requirement to the estimated sweat losses from training.
Fluid requirement
Total = weight (kg) x mL/kg/day + exercise hours x fluid loss per hour; 30 to 35 mL/kg/day is a common baseline
Educational estimate only. Not a substitute for professional clinical judgement, and must not be used to make treatment or dosing decisions.
Yes. Food typically supplies 20 to 30% of total water intake, which is why drinking targets are lower than total needs.
Weigh yourself before and after an hour of exercise: each kilogram lost is about one litre of sweat.