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 for Bouldering Session
Hydration target for bouldering session — session duration, sweat rate, and heat adjustments.
OpenWater Intake for Via Ferrata
Hydration target for via ferrata — session duration, sweat rate, and heat adjustments.
OpenWater Intake for Ski Mountaineering
Hydration target for ski mountaineering — session duration, sweat rate, and heat adjustments.
OpenWater Intake for Backcountry Skiing
Hydration target for backcountry skiing — session duration, sweat rate, and heat adjustments.
OpenWater Intake for Snowshoeing Day
Hydration target for snowshoeing day — session duration, sweat rate, and heat adjustments.
OpenWater Intake for Ice Climbing
Hydration target for ice climbing — session duration, sweat rate, and heat adjustments.
OpenWater Intake for Dodgeball League
Hydration target for dodgeball league — session duration, sweat rate, and heat adjustments.
OpenWater Intake for Kickball League
Hydration target for kickball league — session duration, sweat rate, and heat adjustments.
OpenWater Intake for Softball Doubleheader
Hydration target for softball doubleheader — session duration, sweat rate, and heat adjustments.
OpenWater Intake for Flag Football
Hydration target for flag football — session duration, sweat rate, and heat adjustments.
OpenWater Intake for Ultimate Frisbee
Hydration target for ultimate frisbee — session duration, sweat rate, and heat adjustments.
OpenWater Intake for Disc Golf Tournament
Hydration target for disc golf tournament — session duration, sweat rate, and heat adjustments.
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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.