Staying hydrated helps your energy, focus and workouts. Estimate how much to drink each day based on your weight, exercise and climate.
How this works
The estimate starts at 35 ml per kg of body weight, adds about 350 ml for every 30 minutes of exercise, and adds 500 ml for hot or humid weather.
For reference, the U.S. National Academies suggest a total water intake of about 3.7 liters a day for men and 2.7 liters for women from all drinks and food, with roughly 20% usually coming from food. Pale yellow urine is a good everyday sign you are drinking enough.
Results are estimates for general information only and are not medical advice. Talk to your doctor or a registered dietitian before making major changes to your diet or exercise, especially if you are pregnant or have a health condition.
