Workout Hydration Calculator

Estimate a practical extra-water amount around exercise from workout duration and conditions.

Why exercise changes fluid needs

Physical activity can increase fluid loss through sweat. Heat, humidity, exercise intensity and individual sweat rate can make needs vary substantially, so this tool gives an educational estimate only.

For prolonged or intense exercise: ask a qualified sports-health professional about your individual hydration and electrolyte needs, particularly if you have a health condition or take medication.