How much water to drink per day
An estimate of daily water needs from your weight, with extra for training and heat.
For information only
Results are estimates based on general formulas and do not replace the advice of a doctor, dietitian or qualified professional. They are not a diagnosis or treatment. If you have a medical condition, are pregnant or have doubts, talk to a professional before changing your diet or training.
Water intake calculator
Recommended water
litres per day
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Example values
Estimated needs in litres per day.
| Weight | No training | With 1 hour of training |
|---|---|---|
| 50 kg | 1.7 L | 2.2 L |
| 60 kg | 2 L | 2.5 L |
| 70 kg | 2.3 L | 2.8 L |
| 80 kg | 2.6 L | 3.1 L |
| 90 kg | 3 L | 3.5 L |
| 100 kg | 3.3 L | 3.8 L |
How it is calculated
Estimate = 33 ml × weight (kg) + 500 ml per hour of training + 500 ml in very hot weather. The total only partly includes water contained in food: it is a practical reference, not a rule. The best signals are thirst and urine colour (pale yellow).
Frequently asked questions
How much water should I drink a day?
It depends on weight, climate and activity. A practical reference is about 30-35 ml per kg of body weight, adapted to thirst, sweating and your doctor's advice.
Should I drink during training?
Yes, in small sips, especially if it lasts more than 45-60 minutes or is hot. Rehydrate afterwards too, based on how much you sweated.
Do coffee and tea count?
In moderate amounts they contribute to overall hydration, but water remains the main choice.
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