When you’re sweating you’re losing water and electrolytes. To stay hydrated and perform your best you need to replace these fluids. But how much should you drink and how often?
Calculating your sweat rate is the best way to know how much fluid you need to replace during and after exercise. Here’s a step-by-step guide to calculating your sweat rate so you can stay properly hydrated all workout long.
What You’ll Need
To calculate your sweat rate you’ll need to weigh yourself before and after your workout. It’s best to do this naked or in just your workout clothes so you get an accurate weight.
You’ll also need to know how long your workout lasted and how much fluid you drank during the workout. If you’re using a sports drink note the sodium content per 8 ounces.
How to Calculate Your Sweat Rate
1. Weigh yourself before you start your workout. Write down your weight.
2. Work out for your usual amount of time.
3. Weigh yourself immediately after your workout before you drink any fluids. Write down your weight.
4. Note how much fluid you drank during your workout including any sports drinks.
5. Calculate your weight loss. For example if you weighed 150 pounds before your workout and 148 pounds after you lost 2 pounds.
6. Convert your weight loss to ounces. There are 16 ounces in a pound so in this example the athlete lost 32 ounces (2 pounds x 16 ounces).
7. Add up the fluid you drank during your workout. If you drank 16 ounces of water and 8 ounces of a sports drink you drank 24 ounces total.
8. Subtract the fluid you drank from your weight loss. In this example the athlete would subtract 24 ounces from 32 ounces for a total of 8 ounces lost through sweat.
9. Convert your time to hours. If you worked out for 60 minutes that’s 1 hour.
10. Divide your ounces lost through sweat by your hours worked out. In this example the athlete would divide 8 ounces by 1 hour for a sweat rate of 8 ounces per hour.
Tips for Staying Hydrated
Now that you know your sweat rate you can use that information to stay properly hydrated during and after your workouts. Here are a few tips:
– Drink 17 to 20 ounces of fluid 2 to 3 hours before you start your workout.
– Drink 8 ounces of fluid 20 to 30 minutes before you start your workout.
– Drink 7 to 10 ounces of fluid every 10 to 20 minutes during your workout.
– Drink 8 ounces of fluid within 30 minutes after your workout.
– If you’re working out for more than 60 minutes or in hot or humid conditions you may need to drink a sports drink during your workout to replace electrolytes.
– If you’re sweating a lot or your urine is dark yellow you may need to drink more fluids than usual to stay hydrated.
– Don’t wait until you’re thirsty to drink fluids. Thirst is a sign that you’re already dehydrated.
References:
https://www.acsm.org/docs/brochures/how-much-fluid-does-the-average-adult-need-per-day.pdf
https://www.shape.com/fitness/cardio/how-to-calculate-sweat-rate
https://www.runnersworld.com/uk/training/beginners/a772727/how-to-calculate-your-sweat-rate/
How much water do you need to drink to replace lost fluids from sweating during exercise?
You should drink about 17 to 20 ounces of water 2 to 3 hours before you exercise.
During exercise drink 8 ounces of water for every 15 minutes of activity.
After you exercise drink another 8 ounces of within 30 minutes.
How do you calculate how much water you should drink during exercise?
You should drink about 8 ounces of water for every 15 minutes of activity.
What is the best way to stay hydrated during exercise?
The best way to stay hydrated during exercise is to drink plenty of fluids and to avoid becoming dehydrated in the first place.
How do you know if you are sweating too much during exercise?
You can check your sweat rate by weighing yourself before and after exercise and subtracting the difference.
Is it bad to sweat during exercise?
No sweating is a normal and healthy response to exercise.
It helps to keep your body cool and helps to regulate your body temperature.
Why do I need to drink fluids during exercise?
Drinking fluids during exercise helps to prevent dehydration and helps to keep your body cool.
What happens if I don’t drink enough fluids during exercise?
If you don’t drink enough fluids during exercise you may become dehydrated.
This can lead to heat cramps heat exhaustion or even heat stroke.
What are the signs of dehydration?
The signs of dehydration include: thirst dry mouth dark urine fatigue headache and dizziness.
What are the signs of heat exhaustion?
The signs of heat exhaustion include: heavy sweating muscle cramps headache nausea vomiting dizziness and fainting.
What are the signs of heat stroke?
The signs of heat stroke include: high body temperature hot red dry skin Rapid strong pulse headache dizziness and nausea.
What should I do if I think I am dehydrated?
If you think you are dehydrated stop exercising and drink fluids immediately.
Seek medical attention if you are unable to drink fluids or if your symptoms are severe.
What should I do if I think I am suffering from heat exhaustion?
If you think you are suffering from heat exhaustion stop exercising and move to a cool shady area.
Drink fluids and seek medical attention if your symptoms are severe.
What should I do if I think I am suffering from heat stroke?
If you think you are suffering from heat stroke seek medical attention immediately.
Can I still exercise if I am sweating a lot?
Yes you can still exercise if you are sweating a lot.
However you may want to drink extra fluids and take breaks more frequently.
How can I prevent dehydration during exercise?
You can prevent dehydration during exercise by drinking plenty of fluids and by avoiding becoming dehydrated in the first place.
