FAQs
The tool uses about 35 ml per kilogram of body weight with a 1.5 liter floor. It’s a common general guideline for healthy adults and is then tailored by your activity and environment.
Light is easy movement; moderate is steady training; vigorous is hard efforts. The tool maps these to ~350, 700, or 1000 ml per hour as a simple planning range.
Heat and humidity raise sweat rates, reducing the body’s cooling efficiency. The calculator adds reasonable increments for hotter and stickier conditions to keep your plan realistic.
At higher elevations, breathing rate and water loss increase. The tool adds 0.5–1.0 liters when training above 1500 meters to reflect that effect.
No. Spread intake across the day. During exercise, sip at the suggested per‑hour rate and use thirst and body mass changes as feedback to avoid both dehydration and overhydration.
For sessions longer than ~60–90 minutes, many athletes benefit from adding sodium. A practical planning range is about 300–600 mg sodium per hour, adjusted for personal sweat rate and saltiness.
This is not medical advice. People with medical conditions, on fluid restrictions, pregnant or breastfeeding, or training in extreme conditions should consult a healthcare professional for individualized guidance.