FLUID CALCULATOR

Stay hydrated during your endurance race. For you to understand how much fluid you’re your body needs to replace what is lost through sweat, it is important to understand your sweat rate. These fluid calculators are an easy way to help gauge your maximum and minimum fluid intake.

Fluid Calculator
Carbohydrate Calculator
Post Exercise Fluid Calculator

MAXIMUM FLUID CALCULATOR

To use the calculator:

  1. Enter your pre-event weight in pounds or kilograms. Weigh yourself, ideally with no clothes on, with an empty bladder before a workout.
  2. Enter your fluids ingested in litres, millilitres, or ounces. Keep track of your fluid intake during the workout. Remember, water bottles vary in size, so it’s best to measure yours with a standard kitchen measuring cup prior to doing this test.
  3. Enter your post-workout weight. After your workout, remove wet clothing, towel-off excess sweat, empty your bladder, and weigh yourself again, ideally with no clothes on.
  4. Record and enter your event length in hours and minutes.
  5. Click Calculate.

MINIMUM FLUID CALCULATOR

To use the calculator:

  1. Enter your pre-event weight in pounds or kilograms. Weigh yourself, ideally with no clothes on, with an empty bladder before a workout.
  2. Enter your event length in hours and minutes. Choose a finish time that is reasonable, not ideal or “best-case scenario.”
  3. Enter your maximum hourly fluid needs.
  4. Click Calculate.