Sports Drink Hydration Calculator

Sports Drink Hydration

Calculate fluid, electrolyte, and carbohydrate needs during exercise based on activity and conditions.

Exercise Duration (minutes)

Exercise Intensity

Body Weight (lbs)

Temperature

Formula

Fluid (oz) = Sweat Rate x Weight Factor x Temp Factor x Duration; Sodium = Sweat Rate x 30mg/oz

Frequently Asked Questions

How much should I drink during exercise?

General guidelines suggest 4 to 8 ounces every 15 to 20 minutes during exercise. Individual needs vary with sweat rate.

Do I need a sports drink for short workouts?

For exercise under 60 minutes, water is usually sufficient. Sports drinks help during longer or intense sessions.

How much sodium do I lose in sweat?

Average sweat contains 800 to 1500 mg of sodium per liter. Heavy sweaters may lose even more.

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