Calculators start from these; you can still change any field. Saved in this browser only.
Find your sweat rate from a before-and-after weigh-in, and how much to drink per hour during exercise.
Working it out...
Fill in the form and press Calculate to see your result.
Sweat lost = weight before - weight after + fluid drunk - urine passed (a kilogram of body weight is about a litre of sweat), divided by the time exercising. Losing more than 2% of body weight is flagged, as performance starts to suffer past it. The suggested drinking replaces most of the sweat rate; the minimum keeps the loss under 2%; afterwards about 1.5 litres per kilogram lost.
Estimates for planning, not professional advice. What changed and when →
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