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
Pilates Water Intake
Session hydration for Pilates practitioners.
OpenSpin Class Water Intake
45-min spin class hydration.
OpenMountain Biking Water Intake
Trail-ride hydration with altitude.
OpenWater Intake for Weight Gain
Support daily calories with proper hydration for bulking.
OpenCrossFit Water Intake
Session + daily target.
OpenHYROX Race Water Intake
Race-day hydration plan.
OpenSpartan Race Water Intake
OCR race-day hydration.
OpenUltra Marathon Water Intake
50K+ race hydration plan.
OpenTrail Running Water Intake
Off-road hydration plan.
OpenBoxing Water Intake
Ring + training hydration.
OpenMMA Water Intake
Fight-camp hydration.
OpenBJJ / Grappling Water Intake
Roll-day hydration plan.
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.