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Hydration Target Planner

Estimate a daily hydration target from body weight, training duration, sweat rate, and heat conditions.

HealthHydrationFitness

Inputs

Estimate the day’s fluid target.

Body weight (lb)Workout minutesHeat multiplierSweat loss oz / hour

Baseline fluid

85 oz

Training replacement

26 oz

Daily target

111 oz

Reality check

This is a planning estimate, not a medical prescription. Increase sodium and reduce plain water-only intake when the session is long and sweat losses are high.