Kikokotoo cha Kiwango cha Jasho
Kiasi gani cha maji unachopoteza na unachopaswa kurudisha
Piga picha, AI itarekodi mlo wako. Lishe na mazoezi katika programu moja.Pakua programu bila malipojumla ya maji au kinywaji cha michezo kilichonywewa wakati wa kufanya mazoezi
Kikokotoo cha Kiwango cha Jasho
Kujua kiwango chako cha jasho hukuwezesha kuandaa mpango wa unyevu unaozuia upungufu wa maji mwilini na unywaji wa kupita kiasi. Jipime kabla na baada ya mazoezi, andika maji uliyonywa na muda uliofanya mazoezi, na kikokotoo hiki hukokotoa jumla ya upotevu wa maji, kiwango chako cha jasho kwa saa, upungufu wa maji kama asilimia ya uzito wa mwili, na kiwango cha kunywa kinachopendekezwa. Kiwango cha jasho hutofautiana sana kulingana na joto, nguvu na mtu binafsi, kwa hivyo kijaribu katika hali zinazofanana na shindano lako.
Jipime ukiwa uchi kabla na baada, ukijikausha kwanza. Kila kupungua kwa uzito wa 1 kg ≈ 1 L ya jasho. Lenga kurudisha 100–150% ya upotevu baada ya mazoezi na kunywa karibu na kiwango chako cha jasho wakati wa vipindi virefu; upotevu wa maji unaozidi 2% ya uzito wa mwili huanza kudhoofisha utendaji.
Maswali Yanayoulizwa Mara kwa Mara
- 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.