出汗率計算機
你流失了多少水分以及應補充多少
拍張照片，AI 自動記錄飲食 — 飲食與運動，一個 App 搞定。免費下載 App運動期間飲用的水或運動飲料的總量
出汗率計算機
了解出汗率有助於制定既能防止脫水又能避免過量飲水的補水計畫。秤量運動前後的體重，記錄飲水量和運動時長，本計算機會算出總水分流失量、每小時出汗率、佔體重的脫水百分比以及建議的飲水速率。出汗率會因炎熱程度、運動強度和個體差異而大幅變化，請在與比賽相近的條件下進行測試。
運動前後請脫去衣物並擦乾汗水後再測量體重。體重每減少1 kg約等於流失1 L汗液。運動後應補充流失量的100–150%，長時間運動中應盡量按接近出汗率的速度飲水。水分流失超過體重的2%便會開始損害運動表現。
常見問題
- 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.