Water Intake Calculator 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 weight 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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Common questions about Water Intake Calculator for Athletes and Exercise
How do I know how much I sweat during exercise?
Weigh yourself before and after a 1-hour workout without drinking or eating. Each 1kg lost equals approximately 1 litre of sweat. Athletes can lose 1-2 litres per hour in hot weather. This tells you your personal sweat rate, which varies massively between individuals - two people doing the same workout can have 3x different sweat rates.
Is sports drink better than water for exercise?
For exercise under 60-75 minutes at moderate intensity, plain water is fine. For longer or more intense sessions, sports drinks containing 6-8% carbohydrates and electrolytes (sodium, potassium) outperform water. They replenish glycogen and replace sweat electrolytes. Avoid drinks with more than 8% sugar as they slow gastric emptying.
Can dehydration cause muscle cramps?
The relationship is more nuanced than often stated. Severe dehydration (greater than 3% body weight loss) can cause cramps. But most exercise-associated muscle cramps are caused by neuromuscular fatigue, not dehydration or electrolyte loss. Stretching and reducing training load often helps more than extra fluids.