Hydration tools
Get a daily estimate, keep track of what you drink or plan water and fuel for your next run, ride or hike.
Daily hydration
Find a daily starting point and turn it into a routine that suits you.
Daily Water Calculator
Estimate how much to drink based on your weight, activity and weather.
Hydration Tracker
Log your drinks, keep an eye on your progress and save a routine for different days.
Water Left Today
See how much is left for today using your target and the drinks you’ve logged.
Bottle & Refill Planner
See how many fills you’ll need with the bottle you already use.
Exercise and events
Work out what to bring and where you can top up.
Workout Hydration Calculator
Plan drinking before, during and after a run, ride, gym session, hike or team sport.
Race Hydration & Fuel Planner
Add your aid stations, see the longest gap and make a race card you can take with you.
Route Carrying Planner
Add the refill stops you know about and compare what a handheld bottle, belt or vest can carry.
Sweat Rate Calculator
Use what you drank and your weight before and after exercise to estimate how much you sweated.
Electrolyte Calculator
Check whether water is likely enough for your workout and when electrolytes might help.
Fuel and sports drinks
Read a label, compare what it costs or practise a plan before race day.
Sports Drink Label Analyser
Compare carbohydrates and sodium in a bottle or a litre of sports drink.
Fuel & Gel Count Planner
Count the carbohydrates from drinks and food, then see how many gels or portions to pack.
Fuel Cost Comparison
See which option costs less for the same amount of carbohydrate using the prices you enter.
Fuelling Rehearsal Log
Record what you planned, what you used and how it felt. Print or download a copy.
Checks and resources
Look up a drink, use the colour chart or get a printable guide.
Printable planner and conversion chart
Hydration conversion chart
Litres, millilitres, UK fluid ounces, US fluid ounces, metric cups and common bottle sizes.
Download the CSV chartPrintable daily planner
A simple one-page sheet for planning servings and recording what you actually drink.
Print or save a blank plannerHow the tools work
The daily calculator sends your inputs to our server for the estimate. We don’t deliberately store them there. The other planning tools calculate in your browser. When you choose to look up the weather, the request goes directly to the weather provider.
Each tool explains how it reaches its result. Use the calculation guide to check the details, see the sources we use or browse our hydration guides for examples.