How Much Water to Drink While Hot Weather
Heat increases sweat production dramatically. In temperatures above 30C, your body can lose up to 1.5 litres of sweat per hour during activity.
3500ml
Recommended daily intake
3.5L
litres
14
glasses
tips_and_updatesHydration Tips for Hot Weather
- check_circleIncrease daily water intake by 500-1000ml in hot weather
- check_circleDrink before you feel thirsty as thirst lags behind dehydration
- check_circleCarry a water bottle everywhere you go
- check_circleAdd electrolytes if sweating heavily
- check_circleEat water-rich fruits like watermelon, oranges, and grapes
Track Your Hot Weather Hydration
Set a 3500ml daily goal and log your drinks throughout the day — free.
Start Tracking FreeRelated Hydration Guides
Cycling
Cyclists can lose up to 1 litre of sweat per hour. Wind evaporates sweat quickly, masking how much fluid you are losing.
3500ml/day
Tennis
Tennis matches can last several hours in direct sun. Players lose 1-2.5 litres of sweat per hour, and dehydration severely impairs serve accuracy and footwork.
3800ml/day
Soccer
Soccer players cover 10-13 kilometres per match, losing substantial fluid through sustained running. Half-time is often the only hydration opportunity during play.
3800ml/day
American Football
Football players wear heavy protective gear that traps heat and increases sweating. The combination of pads, helmets, and intense exertion creates extreme dehydration risk.
4500ml/day
Baseball
Baseball involves long periods in the sun with bursts of intense activity. Pitchers and catchers are especially vulnerable to dehydration during multi-hour games.
3200ml/day
Golf
A round of golf involves 4-5 hours walking in the sun. The gradual nature of dehydration means golfers often do not notice until their concentration drops on the back nine.
3000ml/day