This tool helps athletes determine their hourly fluid loss to optimize hydration strategies and performance.
Total Sweat Loss:
0
Calculated Sweat Rate per Hour:
Note: 1 Liter of sweat loss equals roughly 1kg (2.2 lbs) of weight loss during exercise.
Sweat rate is the difference in your body weight before and after exercise, adjusted for any fluid intake during the session. It helps you understand how much fluid you lose through perspiration.
Formula: sweat loss = (pre-weight - post-weight) + fluid intake
To calculate your specific rate, you need to track your pre-workout weight, your post-workout weight, and the total volume of fluid consumed during the activity.
Most athletes and health professionals suggest aiming for approximately 80% fluid replacement of your total sweat loss to maintain performance and safety.
Why is sweat rate important?
Knowing your sweat rate allows you to create a personalized hydration plan, preventing both dehydration and overhydration during intense physical activity.
How often should I test?
It is best to test in different environmental conditions and at various intensities, as your sweat rate changes significantly based on weather and effort level.
Does temperature affect the rate?
Yes, higher temperatures and humidity increase sweat production as your body works harder to cool itself through evaporation.
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