Water intake calculator
A practical daily fluid target from sex, weight, and how hard you train — not a rigid medical prescription.
Daily target
— L
How this is estimated
Base by sex: about 35 ml/kg (male) or 31 ml/kg (female), plus an activity bump. That mirrors common adult fluid-planning ranges without pretending to be a lab prescription. Coffee and alcohol don’t replace water 1:1 — thirst, urine color, and climate still matter.
Educational tool only — increase carefully if you have kidney / heart conditions (ask a clinician).