Hydration Calculator
Calculate your optimal daily water intake for combat sport training. Factors in body weight, training volume, climate, and sport-specific sweat rates.
Climate
Hydration Science for Combat Athletes
Dehydration of just 2% body weight can reduce physical performance by up to 25%. For combat athletes, this means slower reaction times, reduced power output, and impaired decision-making — all critical in a fight. This calculator estimates your daily water needs based on the baseline recommendation of 35ml per kg of body weight, plus additional fluid to replace sweat losses during training.
Combat sports generate exceptionally high sweat rates. Wrestling and MMA training in particular can produce 1.5-2.5 liters of sweat per hour, depending on intensity and environment. Hot climates amplify this by 30-40%. The electrolyte numbers above are estimates — sodium is the most critical electrolyte lost through sweat, averaging 800-1200mg per liter. Replacing sodium, potassium, and magnesium is as important as replacing the water itself.
Track your hydration alongside training with the Titans Grip apps, which include recovery monitoring and nutrition guidance tailored to your sport and competition schedule.