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How much do you sweat?
How to calculate sweat rate:
1. Empty your bladder and record your weight (ideally nude body weight)
2. Do your run, ride, or race and record how much you drank (HINT – weigh your bottle(s) before
and after and record the difference
3. After exercise dry yourself off, empty your bladder again, and record your weight (nude)
4. Subtract your post-exercise weight from your pre-exercise weight
5. Subtract the weight of the bottle or bottles to obtain the value you’ve consumed
A = weight before (kg)
B = Weight after (kg)
C = Weight loss (kg)
X = Weight of bottle(s) before (full bottles)
Y = Weight of bottle(s) after
Z = Weigh difference before and after
U = urine list
Your sweat rate estimations will never be 100% accurate, but they will give you a much better idea of how much to drink than simply relying on thirst.
You can now calculate your sweat rate: (C+Z-U) / time (in hours, calculated as number of minutes divided by 60).
What does all this mean?
A small percentage of weight loss 2-3% (1.5-2 kg for most athletes) is not a problem, but knowing how much you need to replace helps to prevent larger weight losses as a result of dehydration.
Larger losses can really impact performance, especially when it gets hot. Knowing your sweat rate will
also prevent you from overdrinking (hyponatremia).
It is important to learn and test in multiple conditions (hot/cold, humid/dry, high/low)
