Water Intake Calculator

How this hydration estimate works

This calculator uses a common baseline of about 0.6 fl oz of water per pound of bodyweight, then adds roughly 12 fl oz for every 30 minutes of exercise to account for sweat losses.

Individual hydration needs vary with climate, sweat rate, and diet (since food also contributes fluid). If you know your personal sweat rate from the sweat rate calculator, that's a more precise way to plan fluid intake around training specifically.

Where these numbers come from

The formulas and default values in this calculator are based on:

• Common baseline hydration guideline (~0.5 to 0.7 fl oz per pound of bodyweight)
• general exercise fluid replacement guidance

These are planning estimates for training purposes. Check with a coach, trainer, or physician before starting a new program or maxing out.