Estimated Pre Exercise Fluid Requirements Calculator

Calculator created by Jeff Burmann, NSCA-CPT. Questions? Email Jeff


This calculator will take the guess work out of hydrating before exercise. Drinking the right amount of fluids will allow you to perform optimally and avoid injuries.

Be sure to stay hydrated throughout your exercise session by systematically drinking every 10-20 minutes. Any weight lost through exercise should be replaced. Use our Post Exercise Hydration Requirements Calculator to find out how much fluid you need after exercise.


Sawka, M.N., L.M. Burke, E.R. Eichner, R.J. Maughan, S.J. Montain, and N.S. Stachenfeld. 2007. Exercise and fluid replacement position stand. Medicine and Science in Sports and Exercise.

National Strength and Conditioning Association’s “NSCA’s Essentials of Personal Training Vol. 2.” Human Kinetics. 2012