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Calculator Tools
Hydration Calculators

Exercise Water Intake Calculator

Fluid to drink before, during and after exercise, based on duration, intensity and sweat rate.

Enter values

Results update as you type.

Result

Drink during exercise

0.8 litres

Before (2 h prior)
0.5 litres
After (per kg lost)
1.5 × weight lost

Educational estimate only — not medical advice. Talk to a healthcare professional about your individual situation.

About the Exercise Water Intake Calculator

Fluid to drink before, during and after exercise, based on duration, intensity and sweat rate.

Also known as: sweat rate calculator, hydration for workout, water during exercise.

How to use this calculator

  1. Enter exercise duration, intensity, weight before (kg, optional), weight after (kg, optional).
  2. The result updates instantly as you type — press Calculate (or Enter) at any time.
  3. Review the breakdown shown under the main result.
  4. Use Copy result or Share to save the answer or send a link with your inputs.

Formula

Replace 1.5 litres per kg of body weight lost

Worked example

Using the values pre-filled in the calculator above:

  • Exercise duration = 60 min
  • Intensity: Moderate
  • Weight before (kg, optional) = 0
  • Weight after (kg, optional) = 0

the calculator returns:

  • Drink during exercise: 0.8 litres
  • Before (2 h prior): 0.5 litres
  • After (per kg lost): 1.5 × weight lost