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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Basketball Water Intake
Court-day hydration for basketball players.
OpenTennis Water Intake
Match hydration for tennis players in heat.
OpenGolf Water Intake
Round hydration for 9 and 18-hole players.
OpenBoxing & MMA Water Intake
Training-day hydration for combat sport athletes.
OpenTriathlon Water Intake
Race-day fluid plan for triathletes.
OpenIronman Water Calculator
Extended endurance hydration protocol.
OpenUltramarathon Water Intake
Ultra-distance fluid pacing plan.
OpenHalf Marathon Water Intake
Race-day hydration for half marathoners.
Open5K Race Water Intake
Pre-race and mid-race hydration for a 5K.
Open10K Race Water Intake
Pre-race and mid-race hydration for a 10K.
OpenTrail Running Water Intake
Altitude and heat-adjusted trail hydration.
OpenYoga Water Intake
Pre and post-class fluid target for yoga.
OpenSimple, accurate, personalized
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Choose the one that matches your situation from the grid above.
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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.