Free tool
Hydration calculator
General daily fluid guidance and a pre-workout hydration target.
Where the numbers come from
- Daily fluids: the U.S. National Academies of Sciences, Engineering, and Medicine set adequate total water intakes of 3.7 liters a day for men and 2.7 liters for women, covering all drinks and food. Drinks typically provide about 3.0 and 2.2 liters.
- Before exercise: the American College of Sports Medicine position stand on exercise and fluid replacement suggests drinking about 5 to 7 milliliters of fluid per kilogram of body weight at least four hours before exercise.
- During exercise: the same position stand aims to avoid losing more than about 2% of body weight to sweat. Weighing yourself before and after a typical session shows your own pattern.
Practical tips
- Sip steadily through the day instead of catching up all at once.
- Pale yellow urine is a handy everyday check.
- Heat, humidity, altitude and long sessions all raise your needs.
- After heavy sweating, food with sodium helps your body hold on to what you drink.
Read this first
General guidance only, not medical advice. If you have kidney, heart or other medical conditions, or take medications that affect fluids, follow your clinician’s guidance. See our medical disclaimer. For evening games, read our food and hydration checklist.
Plan it, then actually do it
Trainquilibrium turns numbers like these into a schedule you can follow. The app is coming soon.