Overview & Hydration Guidelines
Athletes lose 1 to 3 liters of sweat per hour. Calculate your exact sweat replenishment targets. Adequate fluid intake is essential to maintain performance, regulate body temperature, and offset fluid loss.
Frequently Asked Questions — Water Intake Calculator for Athletes & Exercise
How much extra water do athletes need per hour of exercise?
Add approximately 350ml to 700ml (12–24 oz) of fluid for every 30 minutes of vigorous workout.
Should athletes drink electrolytes or plain water?
For exercise lasting over 60 minutes or in high heat, electrolyte solutions with sodium and potassium enhance fluid retention compared to plain water.