Water Intake Calculator
Layna Fitness Tools
Water Intake Calculator
Estimate your daily water intake based on body weight, activity level, climate, and training time. A simple starting point for better hydration and performance.
Enter your details
Get an estimated daily hydration target in litres, millilitres, and cups.
This is a practical estimate, not a medical recommendation. Your needs can rise with heat, sweating, illness, caffeine, sodium intake, and training intensity.
Your results
Use this as a daily hydration target, then adjust based on thirst, urine colour, and sweating.
How this calculator works
This tool starts with a simple hydration estimate based on body weight, then adjusts upward for activity level, climate, and training time.
It is meant to give you a useful starting point, not a perfect number. Hydration needs change with sweat rate, weather, training intensity, and personal habits.
Train hard. Dress better.
Once your hydration and performance habits are dialled in, your gear should be too.
Use all calculators in one place
Stop switching between pages. Access calories, macros, BMI, body fat, water intake and running pace in one clean mobile-friendly app.