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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Water Intake — Obstacle Course Race
Race-day hydration plan for obstacle course race — pre-race, on-course, and recovery volumes.
OpenWater Intake — Crossfit Open
Race-day hydration plan for crossfit open — pre-race, on-course, and recovery volumes.
OpenWater Intake — Crossfit Quarterfinals
Race-day hydration plan for crossfit quarterfinals — pre-race, on-course, and recovery volumes.
OpenWater Intake — Weightlifting Meet
Race-day hydration plan for weightlifting meet — pre-race, on-course, and recovery volumes.
OpenWater Intake — Powerlifting Meet Day
Race-day hydration plan for powerlifting meet day — pre-race, on-course, and recovery volumes.
OpenWater Intake — Strongman Comp
Race-day hydration plan for strongman comp — pre-race, on-course, and recovery volumes.
OpenWater Intake — Cheerleading Comp
Race-day hydration plan for cheerleading comp — pre-race, on-course, and recovery volumes.
OpenWater Intake — Gymnastics Comp
Race-day hydration plan for gymnastics comp — pre-race, on-course, and recovery volumes.
OpenWater Intake — Boxing Fight Day
Race-day hydration plan for boxing fight day — pre-race, on-course, and recovery volumes.
OpenWater Intake — Mma Fight Day
Race-day hydration plan for mma fight day — pre-race, on-course, and recovery volumes.
OpenWater Intake — Orangetheory
Class-day hydration plan for orangetheory.
OpenWater Intake — F45
Class-day hydration plan for f45.
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Choose the one that matches your situation from the grid above.
Enter a few details
Weight, activity, climate, species — takes under 30 seconds.
Get your target
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.