Complete Guide: Water Intake Calculator for Athletes
Calculate your hydration needs based on training intensity, duration, and conditions. Proper hydration is critical for performance.
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Expert Tips for Athletes
- ✓Weigh yourself before and after training - drink 1.5L for every 1kg lost
- ✓Start training well-hydrated - urine should be pale yellow
- ✓Drink 400-800ml per hour during exercise depending on sweat rate
- ✓Add electrolytes for sessions over 60 minutes or in hot conditions
- ✓Don't wait until thirsty to drink - thirst means you're already dehydrated
- ✓Rehydrate within 2 hours post-exercise for optimal recovery
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Frequently Asked Questions
How much water should athletes drink daily?
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Base needs: 35-40ml per kg bodyweight, plus replace sweat losses from training. Heavy trainers in heat may need 4-6+ liters daily.
When should athletes drink water?
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Before: 500ml 2 hours prior. During: 400-800ml per hour based on sweat rate. After: 1.5L per kg body weight lost during exercise.
Do athletes need more than water?
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For sessions over 60 minutes or in heat: yes. Add electrolytes (sodium, potassium) to replace sweat losses. Sports drinks or electrolyte tabs work well.
How do I know if I'm properly hydrated?
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Urine color: pale yellow = good, dark = dehydrated, clear = overhydrated. Also monitor: consistent body weight day-to-day, no excessive thirst, normal performance.
Can you drink too much water?
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Yes, hyponatremia (low sodium) is dangerous. Don't overdrink during long events. Use electrolytes and don't exceed sweat rate. If gaining weight during exercise, you're drinking too much.
Looking for the standard water intake calculator?
Go to Main Water Calculator