Why do I need more water during exercise?

During exercise, you lose water through sweat and increased breathing. Replacing this fluid prevents dehydration and maintains performance.

How much water should I drink before exercise?

Drink about 500ml (17-20 oz) of water 2-3 hours before exercise, and another 250ml (8 oz) 20-30 minutes before starting.

Is drinking more water always better?

No. Overhydration can lead to hyponatremia (low blood sodium). Follow your body's thirst signals and adjust based on activity level.

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Activity Water Intake Calculator

Calculate personalized daily water intake based on your activity level, body weight, and exercise duration

Body Weight kg

Activity Level

Exercise Duration (minutes) min

Daily Water Intake

liters per day

Breakdown

Base hydration needs: 0 L

Activity adjustment: 0 L

Total daily recommendation: 0 L

Hydration Tips

Drink 500ml 2-3 hours before exercise
Drink 150-200ml every 15-20 min during exercise
Replace 1.5L for every kg lost

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