Complete Guide: Water Intake Calculator for Fitness
Calculate your hydration needs for workouts and active lifestyle. Proper hydration improves performance and recovery.
Share this calculator:
Expert Tips for Fitness
- ✓Drink 500ml 2 hours before workout for optimal hydration
- ✓Sip 200-300ml every 15-20 minutes during intense training
- ✓Post-workout: drink 1.5L for every 1kg of body weight lost
- ✓Dehydration of just 2% can decrease performance by 10-20%
- ✓Creatine users may need additional water for optimal results
- ✓Monitor urine color - aim for pale yellow throughout the day
More Water Intake Calculator Options
Frequently Asked Questions
How much water should I drink before a workout?
▼
Drink 500ml 2-3 hours before, then 250ml 20-30 minutes before. Start training well-hydrated with pale yellow urine.
Should I drink during my workout?
▼
Yes, especially for sessions over 30 minutes. Sip 200-300ml every 15-20 minutes. Don't wait until thirsty - performance suffers before thirst kicks in.
Does dehydration affect muscle building?
▼
Yes significantly. Dehydration impairs protein synthesis, reduces strength, and compromises recovery. Even 2-3% dehydration hurts performance and gains.
Do I need more water if taking creatine?
▼
Creatine pulls water into muscles, so adequate hydration is important. Add 500ml-1L extra daily when using creatine to optimize its effects.
Water vs sports drinks for gym?
▼
For most gym sessions under 60 minutes, water is fine. For longer sessions, intense cardio, or training in heat, add electrolytes.
Looking for the standard water intake calculator?
Go to Main Water Calculator