Sweat Rate Calculator
How much fluid you lose and should replace
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Sweat Rate Calculator
Knowing your sweat rate lets you build a hydration plan that prevents both dehydration and overdrinking. Weigh yourself before and after a workout, note the fluid you drank and how long you trained, and this calculator works out total fluid loss, your sweat rate per hour, the dehydration as a percentage of body weight, and a suggested drinking rate. Sweat rate varies a lot with heat, intensity and the individual, so test it in conditions similar to your event.
Weigh yourself nude before and after, drying off first. Each 1 kg of weight lost ≈ 1 L of sweat. Aim to replace 100–150% of losses after exercise and to drink close to your sweat rate during long sessions; a fluid loss over 2% of body weight starts to impair performance.
Frequently Asked Questions
- What does the sweat rate calculator tell me?
- It estimates how much fluid you lose per hour during exercise. By comparing your body weight before and after a workout and accounting for fluids you drank, the tool calculates your sweat rate and how much you should drink to stay hydrated.
- How do I calculate my sweat rate?
- Weigh yourself before and after a timed workout, recording how much fluid you drank in between. Sweat loss equals weight lost plus fluid consumed; the calculator divides that by exercise duration to give your sweat rate per hour.
- How much should I drink based on my sweat rate?
- Aim to replace most of the fluid you lose, using your sweat rate per hour as a guide for how much to drink during and after exercise. Replacing too little risks dehydration, while replacing far more than you lost can cause discomfort.