recovery · Interactive tool
Hydration & Sweat Rate
Daily water needs + exercise-specific sweat replacement (ACSM/ISSN).
Interactive Tool
Hydration & Sweat Rate Calculator
Calculate daily water needs and exercise-specific sweat replacement. Based on ACSM and ISSN guidelines.
Daily baseline
3.2 L
Session replacement
1.4 L
Total today
4.6 L
Sodium needed
460 mg
Sodium ≈ 300-700mg/L for sweat. Add electrolytes for sessions >60 min in heat.
Individual sweat rates vary 2-3×. Weigh yourself before/after a typical session to calibrate (1 kg loss ≈ 1 L sweat).
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