Intra‑Workout Calculator
Optimise your performance with personalised fluid, carbohydrate, and electrolyte recommendations during exercise. Based on your weight, workout duration, and intensity.
Step 1: Your Stats
Why these matter
Sweat rate increases with intensity, temperature, and duration. Accurate inputs help tailor your intra‑workout fuel.
Step 2: Drink Preferences
Intra‑workout basics
Goal: replace fluids lost (sweat) and provide quick carbs for endurance. Sodium helps retain fluid and avoid cramping.
Your Intra‑Workout Needs
Total fluid needed during workout
Suggested intake every 15 min
Hydration tip
Start sipping from the beginning. Don’t wait until you feel thirsty. For workouts >90 min, increase carbs to 60‑90 g/h.
Nutrient & fluid composition
How it’s calculated
Fluid = body weight (kg) × duration (h) × sweat factor
Sweat factor ranges from 8‑15 mL/kg/h based on intensity & temperature. Carbs: 30‑60 g/h for moderate, up to 90 g/h for high intensity. Sodium ~500‑800 mg/L of sweat.
Personalised Nutrition Coaching
Get a custom intra‑workout plan from certified sports nutritionists. Optimise your performance and recovery.
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