Sweat Rate & Hydration Calculator
Sweat Rate Calculator
Calculate your sweat rate from before/after exercise weights
Daily Hydration Needs
Calculate your daily water intake based on activity and conditions
Formula
Sweat Rate = ((Pre-Weight - Post-Weight) x 16 + Fluid Consumed) / Duration x 60 | Daily Water ≈ Body Weight (lbs) x 0.5 oz x Activity x Climate
Frequently Asked Questions
How do I measure my sweat rate?
Weigh yourself nude before exercise, track all fluids consumed during exercise, then weigh yourself nude after. The weight difference (converted to ounces: 1 lb = 16 oz) plus fluids consumed equals total sweat loss.
How much should I drink during exercise?
Aim to replace about 80% of your sweat losses during exercise. For most people this is 16-32 oz per hour. Drinking too much can cause hyponatremia, which is dangerous. Use your sweat rate to personalize.
Do I need electrolytes?
For exercise over 60 minutes or in hot conditions, yes. Sodium is the primary electrolyte lost in sweat (300-1000+ mg/hour). Sports drinks or electrolyte tablets help maintain fluid balance and performance.
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