Interactive hydration calculator
Visualize your hydration needs and cramp risk for your next trail race. Complete the 3 steps and get a personalized hour-by-hour plan.
Orientative estimator based on ACSM/ISSN guidelines. Not a personalized plan. Consult a sports nutrition professional for individual advice.
Your profile
If your clothes get a white crust after training, you are a salty sweater.
History and habits
Your personalized hydration plan
Total water
ml/h
Sodium/h
Cramp risk
Hour-by-hour hydration plan
Based on ACSM guidelines. Individual needs may vary.
| Hour | Water | Sodium | What to take |
|---|
Pre-race hydration (ACSM)
Drink 5-10 ml per kg of body weight, 2-4 hours before the start.
Recommended electrolyte products
The most popular electrolyte products used in trail running and ultra races.
Continue preparing your race...