Hydration Needs Calculator (advanced, with sweat rate)

This tool provides two key hydration estimates:

1. Daily Baseline Needs:

This is a general estimate of your daily fluid needs, based on your body weight. A common recommendation is about 30-35 ml of fluid per kg of body weight.

2. Sweat Rate from Exercise:

This is a more precise way to figure out how much fluid you lose during a workout. To get the most accurate result:

• Weigh yourself with minimal clothing right before you exercise.
• Keep track of how much fluid you drink during the workout.
• Weigh yourself again in the same clothes right after you finish.

The calculator uses the change in your body weight plus the fluid you drank to estimate your total sweat loss and hourly sweat rate.