How much water do you need?
Bodyweight sets the baseline. Training and heat do the rest.
Drink about
3.2
litres a day
Spread through the day rather than taken in two or three large amounts.
- Glasses (250 ml)
- 13
- Bodyweight
- 2.6 l
- 81%
- Training
- 0.6 l
- 19%
- Climate
- 0 l
- 0%
A formula only gets you close.
It can't see your training, your week, or what you'll actually eat. That part is the coaching.
See the plansRoughly 35 ml per kilogram of bodyweight, plus about 600 ml per hour of training, plus more in the heat. Food carries another 20-30% that is not counted here. Day to day, thirst and the colour of your urine tell you more than any formula does — pale straw is about right.
About 3.2 litres a day, or 13 glasses.