How do I measure my sweat rate?

Weigh yourself (without clothes) before and after a 1-hour run. Record any fluid consumed during the run. Sweat rate (L/hr) = (pre-weight - post-weight + fluid intake in kg) / duration in hours.

What is a typical sweat rate?

Average sweat rates range from 0.5-2.5 L/hr depending on exercise intensity, temperature, humidity, and individual variation. High performers in the heat can exceed 3 L/hr.

How should I use my sweat rate for planning?

Aim to drink roughly 80% of your sweat rate during exercise to stay within 2% body weight loss. Complete rehydration should occur within 1-2 hours post-exercise using fluids with sodium.

Sweat Rate Calculation During Exercise

Calculate sweat rate: (pre-weight - post-weight + fluid intake) / duration. Essential for personalized hydration planning.

Use the full interactive calculator below, or

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Frequently Asked Questions

How do I measure my sweat rate?

What is a typical sweat rate?

How should I use my sweat rate for planning?