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Hydration Science
Water Intake Calculator
Proper hydration is critical for performance, recovery, and metabolic function. Calculate your optimal daily water intake based on body weight and activity level.
settings Your Parameters
Please enter a valid body weight.
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Daily Water Target
—
L / day
250ml Cups
—
per day
Per Waking Hour
—
ml / hour
Hydration Goal Progress
0 / — L
Track your intake throughout the day. Aim to drink consistently rather than consuming large amounts at once.
lightbulb Hydration Tips
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Start your morning
Drink 500ml immediately upon waking to rehydrate after sleep.
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Around workouts
Add 500–750ml per hour of vigorous exercise on top of your daily target.
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Eat your water
Fruits and vegetables contribute 20–30% of daily water intake.
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Monitor color
Pale yellow urine indicates good hydration. Dark yellow signals dehydration.