Water intake calculator
Daily Fluids
—
From drinks–
liters per day
–
Baseline (EFSA, drinks part)–
Training sweat losses–
Climate–
Pregnancy / breastfeeding–
Total water incl. food–
Pre-workout (2–4 h before)–
Sweat rates vary hugely between people. Weigh yourself before and after training: each kg lost ≈ 1 L of sweat; drink about 1.25–1.5 L per kg lost to fully rehydrate (ACSM).