Water Intake Calculator
Most "8 cups a day" advice is a myth. Real fluid need scales with bodyweight, training, and climate. We use the IOM Dietary Reference Intakes.
Inputs
Result
- Daily water3.1L
- Roughly13× 250ml cups
Calculations run locally in your browser. Nothing is sent to a server.
How it works
Base: 35 ml/kg (IOM DRI). +500 ml for moderate activity, +1000 ml for heavy. +500 ml for hot/humid. Includes ~20% from food.
References
FAQ
Does coffee count?
Yes. Caffeine is a mild diuretic in non-habituated users, but the fluid load still nets positive.
Can I drink too much?
Yes — hyponatremia from over-drinking + sodium loss happens in endurance athletes. Stay below ~1.5 L/hr.
Why does Ascend track water?
Hydration moves performance ±10%. Each glass logged = AP (achievement points) toward your streak.
Related
Skip the spreadsheet
Ascend tracks all of this for you — automatically, every set, every meal.
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