Sweat Rate Test

Sweat loss can change depending on your environment and training intensity. It is recommended to perform sweat rate testing in a variety of weather conditions and types of training sessions. Testing during training sessions that are 1-2 hours for best results. Log results and keep track of changes to optimize your hydration strategy.

 

SWEAT RATE TEST STEPS

  1. Record weight before training session, without clothes.

  2. Record weight after training session, without clothes.  

  3. Record duration of training session.

  4. Record average temperature during training session.

  5. Record type of training session (bike/run).

  6. Record intensity of training session (tempo/VO2/endurance).

  7. Record total fluid consumed during training session.

  8. Subtract Step 2 weight from Step 1 weight. Multiply pounds lost by 16 ounces.

  9. Add ounces from Step 8 with total fluid consumed in Step 7. This is the total fluid lost during training. Divide fluid lost by hours of activity to determine total fluid lost per hour. This total will provide an estimated fluid needs per hour for a similar training session in a similar environment.

EXAMPLE

  1. Starting weight: 150 pounds

  2. End weight: 149 pounds

  3. Duration: 2 hours

  4. Average temperature: 89 degrees F

  5. Type: Bike

  6. Intensity: Endurance

  7. Total fluid consumed: 48 ounces

  8. 150-149 = 1 pound; 1 pound x 16 ounces = 16 ounces

  9. 16 ounces lost + 48 ounces consumed = 64 ounces total loss during activity / 2 hours = 32 ounces needed each hour.

Tips:

  • It is best to refrain from going to the bathroom when testing to get the most accurate results.

  • 1 liter = about 33 ounces of fluid.