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Hydration Needs Calculator Aches & Pains Index

Are you drinking enough water while you exercise? When you sweat, you lose water, which must be replaced. Calculate how much water you need to stay hydrated.

Hydration Needs Calculator
Healthy Hydration
Water is a calorie-free source of the fluid your body needs to keep going. There is no better way to compromise performance than to exercise while you're dehydrated. Research shows that your heart rate increases eight beats per minute for every liter of sweat lost during exercise. This can occur in as little as 30 minutes of exercise depending upon the environment and your intensity.

This increased heart rate, combined with inefficient cooling, causes your temperature to elevate. This not only compromises performance, but can lead to heat illness as well.

Most experts recommend drinking at least a cup (four to 10 ounces) of water every 15 minutes of exercise.

Learn more about healthy hydration.

Source: American Council on Exercise.
The hydration calculator is based on the hydration recommendations of The President's Council on Physical Fitness and Sports and The Weather Channel makes no representations or warranties as to its accuracy. This calculator is provided for information purposes only and is not a substitute for professional medical advice. You should consult your physician or other health care professional before making any decision based upon the general information presented here.

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