Fitness & Sports
Hydration for gym, running, cycling, workouts, and hot-weather exercise.
Most popular in Fitness & Sports
Athlete & Workout Water Intake
Daily target including sweat replacement for training duration, intensity, and heat.
Open calculatorSweat Loss & Workout Rehydration
Estimate sweat replacement for training sessions plus your baseline daily intake — for runners, gym-goers, and cyclists.
Open calculatorRunning Water Intake
Sweat-replacement calculator for runners — accounts for run duration, pace, and weather.
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Bodybuilder Water Intake
Higher-protein hydration target for lifters — bulking, cutting, and maintenance phases.
OpenCycling Water Intake
Ride-day fluid target — factors in duration, intensity, and temperature.
OpenSauna Rehydration Calculator
Rehydration protocol for sauna and steam room sessions.
OpenMarathon Race Hydration
Race-day fluid plan for marathon and half-marathon runners — factors in pace and weather.
OpenSwimming Water Intake
Daily hydration for swimmers — you sweat in the pool even though you don't feel it.
OpenHiking Water Calculator
How much water to carry on the trail — adjusted for hours, difficulty, weather, and altitude.
OpenHot Yoga & Bikram Hydration
Pre-, mid-, and post-class hydration plan for hot yoga sessions.
OpenHigh-Protein Diet Water Intake
Extra daily water to flush urea for adults on a high-protein diet.
OpenGym Workout Water Calculator
Rehydration target for a single gym session — factors in duration, intensity, and heat.
OpenCrossFit Water Intake
Per-WOD water target for CrossFit athletes.
OpenHIIT Water Calculator
Sweat replacement for high-intensity interval sessions.
OpenFootball / Soccer Water Intake
Match-day hydration for football and soccer players.
OpenSimple, accurate, personalized
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Weight, activity, climate, species — takes under 30 seconds.
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A research-backed daily target plus an hourly schedule.
Learn the science behind fitness & sports
Read our in-depth guides for research-backed context on every calculator here.