Hydration calculator
Check your hydration score
A personalised hydration calculator that helps you understand your daily water needs, based on your body, your training, and where you train.
kg
60 min
Session intensity
Steady runs, gym, drills
Climate
Your daily target
3.5L
≈ 14 glasses (250 ml)
- Everyday baseline
- 2.5 L
- Extra for training
- 1.0 L
- 2–4 h before training
- 325–455 ml
- During, every 15 min
- ~240 ml
This is a general estimate, not medical advice. Sweat rates vary a lot from person to person. For a plan built around your actual sweat rate, training load and competition schedule, book a consultation.
Get a personalised hydration plan