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.

Kalkulator Laju Keringat

Berapa banyak cairan yang hilang dan harus diganti

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Berat badan sebelum (kg)

Berat badan sesudah (kg)

Cairan yang diminum selama (mL)

total air/minuman olahraga yang dikonsumsi saat berolahraga

Durasi olahraga (jam)

Kalkulator Laju Keringat

Mengetahui laju keringat Anda memungkinkan Anda menyusun rencana hidrasi yang mencegah dehidrasi maupun minum berlebihan. Timbang berat badan Anda sebelum dan sesudah latihan, catat cairan yang Anda minum dan berapa lama Anda berlatih, dan kalkulator ini menghitung total kehilangan cairan, laju keringat Anda per jam, dehidrasi sebagai persentase berat badan, dan laju minum yang disarankan. Laju keringat sangat bervariasi tergantung panas, intensitas, dan individu, jadi ujilah dalam kondisi yang serupa dengan acara Anda.

Timbang berat badan Anda tanpa pakaian sebelum dan sesudah, setelah mengeringkan tubuh terlebih dahulu. Setiap 1 kg berat yang hilang setara dengan sekitar 1 L keringat. Usahakan mengganti 100–150% dari kehilangan setelah berolahraga dan minum mendekati laju keringat Anda selama sesi panjang; kehilangan cairan lebih dari 2% berat badan mulai menurunkan performa.

Pertanyaan yang Sering Diajukan

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.

Kalkulator Laju Keringat

Pertanyaan yang Sering Diajukan

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