Calculator
Hydration planner
Estimate daily fluid and sodium from weight and training time.
Baseline
Uses ~35 ml/kg as a daily start.
Training add‑on
Adds ~350 ml per 30 minutes.
Electrolytes
Suggests sodium for longer sessions.
Hydration plannerDaily
Enter weight and training minutes to see totals.
kg
Approximate added fluid for moderate training. Hot climates and heavy sweaters may need more.
Ready to calculate
Enter your weight and training time
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