Free, private planning tools
Tools for drinks, fuel and active days
Read a label, work out portions, compare costs or prepare a plan you can rehearse.
Tool collection
Food, labels and rehearsal
Understand labels, compare portions and prepare something you can use.
Sports Drink Label Analyser
Compare carbohydrate and sodium per bottle and per litre.
Open toolFuel & Gel Count Planner
Account for drinks, food and whole gel portions.
Open toolFuel Cost Comparison
Compare equal carbohydrate portions using your current prices.
Open toolFuelling Rehearsal Log
Print or download a private record of a practice session.
Open toolTool collection
Daily hydration
Estimate, track and turn a target into a routine.
Daily Water Calculator
Estimate a baseline from weight, routine, exercise and optional current or manual weather.
Calculate a daily targetWater Left Today
Compare a saved or manual daily target with the drinks you have already had.
Check what is leftHydration Tracker
Log drinks locally, review 7-, 30- and 90-day trends, create custom drinks and set optional reminders.
Open your trackerBottle & Refill Planner
Convert UK and US ounces, cups and custom bottle sizes, then plan practical refill checkpoints.
Build a bottle planTool collection
Exercise and events
Use duration, conditions and your own measurements to plan.
Workout Hydration Calculator
Create a flexible before, during and after plan for running, cycling, gym, hiking or team sport.
Plan a workoutRace Hydration Planner
Plan a race, enter irregular aid stations and print a pocket card including the final leg.
Build a race planSweat Rate Calculator
Use body-mass change, drinks, urine and duration to estimate observed sweat loss per hour.
Calculate sweat rateElectrolyte Calculator
Check whether water is likely enough or electrolytes may be useful for a particular workout.
Review electrolytesTool collection
Checks and resources
Review common signals, drinks and downloadable resources.
Drink Checker & Beverage Audit
Check how water, tea, coffee, milk and other drinks may contribute to your daily total.
Check a drinkUrine Colour Checker
Compare a named colour scale and understand what urine colour may—and may not—indicate.
Open the colour checkerEmbeddable Hydration Calculator
Add a lightweight HydrateWise calculator to a club, gym, coach or workplace website.
Get the free widgetFree practical resources
Keep the useful numbers close
These resources contain general planning information only. They do not store calculator inputs or include personal health details.
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.
Open the printable plannerHow these tools are different
The tools explain their assumptions and limitations beside the result. They do not diagnose dehydration, prescribe a fixed intake or turn precision into certainty. The main daily calculator sends its inputs to our server to return an estimate; they are not deliberately stored there. Other planning tools calculate in your browser. Optional weather requests go directly to the weather provider.
Start with the calculation methodology, review the editorial sources, or browse the supporting guides for worked examples.