Hydration Calculator
How to Perform a Sweat Test
To calculate your sweat rate do the following on a workout day of one hour in similar conditions temperature-wise to your race location. If not possible, plan to get several checkpoints across your training:
Weigh yourself prior to your workout (preferably naked).
Calculate in fluid ounces how much water or other fluids you consume during the one-hour workout.
Weigh yourself after the workout (preferably naked).
Note: Do not urinate after the start of the test and until you get the final weigh-in value.
Other Considerations
You should repeat this test once you’ve determined your sweat rate and practiced drinking fluid in the needed amounts throughout your workouts.
If you are racing a longer distance, such as a half ironman, you can perform the test during one to three-hour practice sessions using the same method.
Your sweat rate can change over the length of your training, so performing it periodically will give you the confidence needed on race day to remain within your optimal hydration zone throughout the day!