Hidratação treino
- Created by
- Renato Passos, Eng. de Software
- Reviewed by
- Renato Passos, Eng. de Software
Last updated: Apr 18, 2026
Formula
500 + peso×10×intens
About this calculator
The hydration calculator for workouts estimates fluid needs during exercise, factoring body weight and training intensity. It uses a base of 500 mL plus 10 mL per kilogram multiplied by intensity level (1-5). For example, a 30-minute moderate-intensity session may require 500-1,000 mL, adjusted to your profile.
Use this tool before, during, and after workouts to prevent dehydration. Intensity affects sweat loss: cardio (running, cycling) or strength training requires more attention. The formula doesn't replace professional advice, especially for chronic conditions or long sessions.
Cautions: avoid overhydration to prevent hyponatremia, especially in long workouts. People with heart or kidney issues should consult a doctor. This calculator provides general guidance but doesn't account for climate, exercise type, or nutritional deficiencies. Adjust hydration based on hunger, thirst, and comfort during training.
Frequently asked questions
How does the intensity scale work?
Intensity ranges from 1 (light walk) to 5 (maximum effort). Choose the level matching your perceived effort during the workout.
Should I drink before training?
Yes, hydrate with 500 mL two hours before. During exercise, follow the calculated amount. After training, repeat intake to recover.
Is there a minimum even for light workouts?
The calculation guarantees 500 mL minimum, but short sessions (<20 min) may need less. Adjust based on thirst and pale yellow urine.
Does the calculator account for hot/humid weather?
Not directly. On very hot days, add 20% to the result to compensate for extra sweat.