Sweat Rate Calculator

Calculate how much water you lose during exercise to optimize your hydration strategy.

How to measure: Weigh yourself before and after exercise (without clothes, dried off). Note any fluids consumed during exercise.

Pre-Exercise Weight (kg)

Post-Exercise Weight (kg)

Fluid Consumed During Exercise (ml)

Exercise Duration (minutes)

Understanding Your Sweat Rate

Sweat rate varies based on exercise intensity, temperature, humidity, fitness level, and genetics. Knowing your sweat rate helps prevent dehydration and over-hydration. Most people lose 0.5-2L of sweat per hour during moderate exercise. Heavy sweaters may lose over 2.5L/hour in hot conditions.

Disclaimer: This is an estimate based on weight change. Individual sweat rates vary significantly. Adjust based on personal experience.