Water Intake for Athletes Calculator
Exercise Hydration Plan
Calculate water needs before, during, and after exercise
min
Sweat Rate Test
Calculate your actual sweat rate from pre/post exercise weights
kg
kg
mL
min
Formula
Base: 33 mL/kg/day | Exercise: Sweat rate (L/hr) x duration | Post-exercise: 150% of fluid lost
Frequently Asked Questions
How much water should athletes drink?
Athletes should drink their baseline (33 mL/kg bodyweight) plus fluids lost through sweat. During exercise, aim for 400-800 mL per hour depending on intensity. After exercise, drink 150% of weight lost.
How do I know if I am dehydrated?
Signs include dark urine, thirst, dry mouth, headache, and fatigue. During exercise, losing more than 2% bodyweight indicates significant dehydration that impairs performance. Monitor urine color: pale yellow is ideal.
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