Calculate your precise daily water intake requirements based on your body mass, training volume, and climate.
Fluid Requirements
WATER INTAKE
Enter your details to determine your optimal fluid intake target to maintain performance.
Common Questions
FAQ
Should I drink electrolytes every day or only during workouts?
Plain water is sufficient for normal daily activities. If you train intensely for 60+ minutes or sweat heavily in hot climate conditions, add electrolytes (sodium, potassium, magnesium) to prevent cramping and maintain fluid balance.
Does coffee or tea count toward my daily hydration target?
Yes! Caffeinated beverages contribute to total fluid intake. While caffeine has a mild diuretic effect, the net hydration benefit remains positive.