💧 Sports Hydration Calculator
Enter your bodyweight, exercise duration, and intensity to estimate your daily fluid target — a baseline need plus the fluid to replace what you sweat out training.
💧 Estimate Your Fluid Needs
What is a Sports Hydration Calculator?
It estimates how much fluid to aim for on a training day. Starting from a bodyweight-based daily baseline, it adds the fluid needed to replace sweat lost during your workout — scaled by whether the session is light, moderate, or intense — and totals it in millilitres and litres.
Even small levels of dehydration blunt endurance, strength, and focus, so planning your intake around training matters. Use this as a practical starting target, then adjust for heat, humidity, and your own sweat rate. It offers general fitness guidance, not a substitute for professional medical advice.
❓ Frequently Asked Questions
How does the sports hydration calculator work?
Enter your bodyweight, how long you'll exercise, and the session intensity. It sets a daily baseline of about 35 ml of fluid per kilogram of bodyweight, then adds an estimated sweat-replacement volume based on your exercise time and intensity, giving a total in millilitres and litres.
How much water should an athlete drink per day?
A common baseline is roughly 30–40 ml per kilogram of bodyweight before exercise is factored in, so a 70 kg athlete starts around 2.5 litres. Training adds to that: the harder and longer you go, the more sweat you lose and the more you need to replace. Hot, humid conditions push the requirement higher still.
How do I know if I'm properly hydrated?
Two everyday cues are thirst and urine colour — pale straw suggests you're well hydrated, while dark yellow signals you need to drink more. For training, weighing yourself before and after a session shows how much fluid you lost as sweat, since each kilogram of weight drop is roughly a litre to replace.
Should I only drink water during exercise?
For sessions under about an hour, water is usually enough. For longer or very intense efforts, especially in heat, you also lose electrolytes like sodium, so a sports drink or added electrolytes can help maintain performance and absorption. This tool gives general fitness guidance and isn't a substitute for professional medical advice.