Summer running-love it or hate it? One of the biggest challenges of summer running is staying adequately hydrated. Learning how to calculate your own sweat rate can provide you with some excellent information. This information can help guide you on how to replenish what you sweat out on your summer run.
How to easily calculate your sweat rate
One of the chapters in my NASM Nutrition Coach certifications was about hydration for athletes. They provided a simple yet informative way to calculate your personal sweat rate. Here’s how to do it:
- Empty your bladder
- Weigh yourself naked (convert to Kg)
- perform your run for one hour
- Weigh yourself naked again
- Subtract the post-exercise weight from the pre-exercise weight
- Add back in any liquid you consumed during your run in ml (a 16.9 oz water bottle is 500 ml)
- This equals your sweat rate per hour and will be your guide on how much to drink post-workout
Here is a simplified example provided by NASM: If your sweat rate is 2 L/hour and you consume about 1.5 L/hour, you’ll lose about 0.5 kg/hour over your intake, so after 3 hours you will have lost 1.5 kg, or about 2%. If you are able to absorb more than 1.5 L/hour (without feeling fluid sloshing in your stomach), you can try that.
Why should you do this?
It is great information to have about yourself and how much you sweat during summer workouts. This can help guide you with hydration pre and post workout. This information can help you decide on whether you need added electrolytes or simply water. Acclimating to summer workouts and scorching heat is not so easy. Here are some more tips.
What’s the best thing to drink for hydration?
Some people get GI stress from electrolyte drinks especially those containing certain sugars. It is best to test out different hydration strategies to determine what works best for your body.
Does from fruits and vegetable count?
Yes, consuming fruits and vegetables with a high water count can only help your body. Think watermelon and cucumbers.
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This is a guide to simply calculate your own sweat rate. It is really important to monitor your own hydration and make the decisions that are best for your body and fitness level.