出汗率计算器
你流失了多少水分以及应补充多少
拍张照片，AI 自动记录饮食 — 饮食与运动，一个 App 搞定。免费下载 App运动期间饮用的水或运动饮料的总量
出汗率计算器
了解出汗率有助于制定既能防止脱水又能避免过量饮水的补水计划。称量运动前后的体重，记录饮水量和运动时长，本计算器会算出总水分流失量、每小时出汗率、占体重的脱水百分比以及建议的饮水速率。出汗率会因炎热程度、运动强度和个体差异而大幅变化，请在与比赛相近的条件下进行测试。
运动前后请脱去衣物并擦干汗水后再测量体重。体重每减少1 kg约等于流失1 L汗液。运动后应补充流失量的100–150%，长时间运动中应尽量按接近出汗率的速度饮水。水分流失超过体重的2%便会开始损害运动表现。
常见问题
- 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.