Hydration Tool
Water Intake Calculator
Estimate your daily water target based on body weight, activity level and training habits. Useful for hydration, focus, recovery and not running on coffee fumes like a broken printer.
Your Target
Recommended Daily Intake
Around 12 glasses of water.
Hydration Tip
Hydration supports performance.
Even mild dehydration can affect energy, focus and training performance.
Quick Guide
Water target: Use this as a practical daily estimate, not a medical rule carved into stone.
Training: Increase water intake during hard workouts, hot weather or heavy sweating.
Hydration sign: Pale yellow urine is usually a good general sign of hydration.
Drinks: Coffee and tea still contribute to hydration, even if coffee pretends to be a personality.
Hydration Basics
Water helps your body do the boring important stuff.
Hydration supports energy, focus, digestion, training performance and recovery. Your exact water needs can change based on body size, activity, temperature, sweat rate and diet. Use this calculator as a helpful starting point and adjust based on how you feel.