Daily water intake calculator

Calculate daily water target based on bodyweight, training volume, and climate — with a sodium intake cross-check.

Bodyweight (lb)

Exercise minutes/day

Climate

Sweat profile

Daily water target (oz)

Show the work

Cups (8 oz)14.9
Liters3.5
Baseline (½ bodyweight oz)88
Exercise add (oz)24
Climate add (oz)8
Recommended sodium during exercise (mg/hr)500