Water Intake कैलकुलेटर for Athletes and Exercise
Athletes should drink 500-600ml 2-3 hours before exercise, 200-300ml every 20 minutes during exercise, and 1.5 litres for every kg of body वजन lost after exercise. For a 70-minute run, most adults need an extra 700-1400ml on top of their baseline daily requirement.
Total per Day
2,950 ml
In Litres
2.95 L
Glasses (250ml)
12 glasses
Hourly Schedule
Spread 2.95L across 16 waking hours = 184ml/hour
About 1 glass every hour
| Component | ml/day |
|---|---|
| Base (35ml × 70kg) | 2450 |
| Activity add-on | +500 |
| Climate add-on | +0 |
| Total | 2950 |
Base recommendation: 35ml per kg of body weight. Additional needs for exercise and heat. Coffee and tea count but alcohol does not. Spread intake throughout the day — avoid drinking large amounts at once.
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Calculated with CalcCrack