GU Energy Hydration Mix
Calculator
Water Intake Calculator
Estimate daily hydration needs from body weight and activity.
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Result
Enter your details and calculate.
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FAQs
How much water do I really need per day?
Needs scale with bodyweight, activity, sweat rate and climate — which is why a single universal number doesn't work. Beyond the calculator's estimate, two practical checks work well: drink to thirst, and aim for pale-yellow urine most of the day.
Does coffee count toward my daily fluid intake?
Yes. Caffeinated drinks have a mild diuretic effect, but the fluid they deliver outweighs it — net hydration is positive. Coffee, tea and food moisture all count toward daily intake.
When do I need electrolytes instead of just water?
For most workouts under an hour, water is enough. For long, hot or very sweaty sessions (60–90+ minutes), replacing sodium becomes important — see our electrolytes guide for evidence-based options.