Calculate how much water to drink before exercise based on your weight, exercise timing, and duration.
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How this calculator works
Recommends 5-7 mL of water per kg of body weight, consumed 2-4 hours before exercise. For a 70kg person, that's 350-490 mL. Adjusts based on exercise duration and expected sweat loss.
Common questions about this calculator
Hydration needs vary based on health conditions, medications, and activity levels. Consult a healthcare provider if you have fluid restriction requirements.
