Find out exactly how much water you should drink per day based on your weight, activity, and climate.
Calculate Water Needs ↓Based on the standard 35 ml/kg formula adjusted for activity and climate.
Drink 400–500 ml of water first thing in the morning to replenish overnight losses.
Drink 500 ml before exercise and 200–300 ml every 15–20 minutes during training.
Drinking water with meals aids digestion and helps you feel fuller, naturally reducing calorie intake.
In hot or humid conditions, increase your intake by 500–1000 ml per day above your baseline.