Estimate a practical daily fluid range from body weight, training duration, and environment.
A practical baseline is about 30–35 ml of water per kg of body weight per day, plus extra for training duration and hot conditions.
A baseline range uses 30–35 ml per kilogram. Exercise adds an adjustable planning range rather than one exact requirement.
Keep your inputs consistent and compare weekly trends. Make small changes only after enough data accumulates.
Calculator results are estimates. Pregnancy, eating disorders, medical conditions, injuries, or concerning symptoms require qualified professional guidance.
Around 30–35 ml per kg of body weight as a baseline, increased on training days and in heat. Use thirst and urine colour to fine-tune.
Yes — add fluid for sweat losses during longer or hotter sessions, and consider sodium for long, sweaty workouts.
RizzFit builds your workouts, calories, and macros around your goal — and adapts as you progress.