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 — Gran Fondo
Race-day hydration plan for gran fondo — pre-race, on-course, and recovery volumes.
OpenWater Intake — Gravel Race
Race-day hydration plan for gravel race — pre-race, on-course, and recovery volumes.
OpenWater Intake — Xc Mtb
Race-day hydration plan for xc mtb — pre-race, on-course, and recovery volumes.
OpenWater Intake — Enduro Mtb
Race-day hydration plan for enduro mtb — pre-race, on-course, and recovery volumes.
OpenWater Intake — Triathlon Sprint
Race-day hydration plan for triathlon sprint — pre-race, on-course, and recovery volumes.
OpenWater Intake — Triathlon Olympic
Race-day hydration plan for triathlon olympic — pre-race, on-course, and recovery volumes.
OpenWater Intake — Ironman 703
Race-day hydration plan for ironman 703 — pre-race, on-course, and recovery volumes.
OpenWater Intake — Ironman Full
Race-day hydration plan for ironman full — pre-race, on-course, and recovery volumes.
OpenWater Intake — Hyrox Race
Race-day hydration plan for hyrox race — pre-race, on-course, and recovery volumes.
OpenWater Intake — Spartan Super
Race-day hydration plan for spartan super — pre-race, on-course, and recovery volumes.
OpenWater Intake — Spartan Beast
Race-day hydration plan for spartan beast — pre-race, on-course, and recovery volumes.
OpenWater Intake — Tough Mudder
Race-day hydration plan for tough mudder — pre-race, on-course, and recovery volumes.
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.