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.
Open calculatorExplore the full library
Water Intake — Aerial Yoga
Class-day hydration plan for aerial yoga.
OpenWater Intake — Zumba
Class-day hydration plan for zumba.
OpenWater Intake — Bodypump
Class-day hydration plan for bodypump.
OpenWater Intake — Bodycombat
Class-day hydration plan for bodycombat.
OpenWater Intake — Tabata
Class-day hydration plan for tabata.
OpenWater Intake — Spin
Class-day hydration plan for spin.
OpenSoccer Player Water — 60 kg
Match-day and training hydration for a 60 kg soccer player.
OpenSoccer Player Water — 70 kg
Match-day and training hydration for a 70 kg soccer player.
OpenSoccer Player Water — 80 kg
Match-day and training hydration for a 80 kg soccer player.
OpenSoccer Player Water — 90 kg
Match-day and training hydration for a 90 kg soccer player.
OpenBasketball Player Water — 60 kg
Match-day and training hydration for a 60 kg basketball player.
OpenBasketball Player Water — 70 kg
Match-day and training hydration for a 70 kg basketball player.
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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.