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Hydration Calculator

A daily water target that accounts for training and Indian heat — plus when plain water isn't enough.

  • Free · no sign-up
  • Updates as you type

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0 on a rest day

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Daily water target

3.5litres

About 14 glasses of 250 ml — roughly 216 ml every waking hour. Chai, buttermilk and soups count too.

  • Everyday baseline35 ml per kg of body weight2,450 ml
  • Workout sweatScaled ×1.25 for the heat750 ml
  • Heat sweatExtra sweating through a warm day250 ml

Plain water is enough

For sessions under an hour (or under 30 minutes in sticky heat), normal meals replace the salt you sweat out.

Before training

400–500 ml, 1½–2 hours before.

During

150–250 ml every 15–20 minutes in longer sessions.

After

Sip steadily over 2 hours until urine is pale yellow.

Keep a copy

We'll email these results, plus 6 ready-to-send WhatsApp check-in templates.

Educational estimate, not medical advice. Clients with kidney, heart or liver conditions should follow their doctor's fluid limits.

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