Hydration Recovery Calculator
Estimate your fluid and electrolyte needs for recovery
Calculate Your Hydration Recovery Needs
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How to Use the Hydration Recovery Calculator
The Hydration Recovery Calculator estimates your fluid and electrolyte needs after exercise based on duration, weight, and sweat rate to optimize recovery.
Step-by-Step Guide
- Enter your exercise duration in minutes (e.g., 60).
- Enter your weight in kilograms (e.g., 70).
- Enter your sweat rate in liters per hour (e.g., 1.0; estimate 0.5-1.5 if unsure).
- Click “Calculate Now” to compute your hydration needs instantly.
- Review your fluid and electrolyte recommendations and recovery tips.
- Use “Calculate Again” to adjust inputs or try different values.
The calculator estimates fluid loss (sweat rate × duration) and adds baseline needs (weight-based). Sodium accounts for electrolyte loss. Results guide post-exercise rehydration. Consult a sports nutritionist for personalized advice.
Use this tool with our Hydration Calculator for daily fluid planning or consult a professional for tailored recovery strategies.