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Sweat Rate Calculator and Hydration Tips When Running

How to Use Sweat Rate Calculator and Identify the Hydration Tips During Running

Runners, triathletes and marathoners need to establish their sweat rates as a way of having a successful competing and hydration strategy. We have elaborated on how to determine your sweat rates in this article and why it is that necessary to know yours.

Importance of Computing Sweat Rates through a Sweat Rate Calculator as a Runner

  1. It will help you as a marathon runner or triathlete to determine how much in fluids you need and what type of drinks you have to stick to stay hydrated especially when choosing the hydration drinks and electrolytes. This can be for just training or race day purposes.
  2. It is a sure way to know what other factors contribute to your sweat rates. Factors such as the intensity of your workouts, the temperatures/humidity, and your choice kits on your body, your genes, and heat acclimation status play a huge role in determining the sweat rate you have. They will influence how fast and the amounts of body fluids and electrolytes you lose from your body.

What you will need to calculate your Sweat Rate

You need the following equipment to have a correct calculation of your body sweat rate as an athlete.

  • Some weighing scales. They should be well-calibrated and accurate too.
  • A dry towel to wipe your body dry with from that workout sweat
  • A kitchen scale will be ideal for this to help in weighing the water bottles. This is if you will have some water in the calculation period.

How to calculate your sweat rate

  1. Go for a lick and then take a record of your body weight with no clothes on. Record that weight as A.
  2. Start training or your triathlon event session and keep a good record of how much in fluids you take. To get a correct record ensure to keep on sipping from the same bottle or two at most. The weight you record for your bottles before you head out for your running session is recorded as X and your weight record after the session is recorded as Y.

N/B; 1 ml = 1 gram.

  • Pat yourself dry after the session using the towels you brought to the sweat rate calculation session. Make sure you strip off all clothes to avoid any sweat that is held unto the clothes you had your triathlon session in.  Take your weight and record it as B.
  • To get the weight you lost C in the workout session or triathlon event, subtract the post-session weight B from your initial weight, that is, weight before the start of session A.

                                         Weight Lost (C) =A-B

  • Get the volume of the fluid or water you consumed as you took a part in the triathlon session or workout. This is by subtracting the after session weight of the bottles Y from the initial weight X.

                                 Thus, Volume consumed (Z) = X-Y

  • From all the calculations you obtain from above you can now easily calculate and determine your overall body sweat rates as a triathlete.  This is by adding the weight lost C to the volume consumed Z and dividing the sum by the time you took in the triathlon session or workout.

Sweat rate= (C+Z) / Time

The best time you need to get the accurate sweat rate calculation is by limiting the running sessions to be between 45 minutes minimum to a maximum of 2 hours. Anything shorter than this can cause errors to your calculations; the longer it is the results can be skewed by factors such as burning more glycogen during the triathlon session or workout. Just stay well hydrated to keep a balanced sweat rate. More on sweat rate calculators on this guide.

sweat rate calculator

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Sofia Lee
Running enthusiast, blogger, mom, fitness advocate. Loves to share health tips!

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