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
Powerlifter Water Intake
Heavy lifting hydration.
OpenTriathlon Water Intake
Swim-bike-run hydration.
OpenOpen Water Swim Hydration
Open water session target.
OpenIndoor Cycling Water Intake
Spin-class hydration.
OpenMountain Biking Water Intake
MTB ride hydration plan.
OpenRock Climbing Water Intake
Climbing-day hydration.
OpenCrossFit Competition Water
Comp-day hydration plan.
Open1-Hour Gym Workout Water
1-hour training hydration.
Open2-Hour Gym Workout Water
2-hour training hydration.
OpenHome Workout Water Intake
Home training hydration.
OpenBootcamp Class Water Intake
Bootcamp hydration plan.
OpenF45 Training Water Intake
F45 class hydration.
OpenSimple, accurate, personalized
Pick your calculator
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.