How to Calculate Sweat Rate
Sweat rate has become a valuable tool when it comes to exercising. Determining how much you have sweat during a workout allows you to know exactly how much hydration you will need to replenish what you have lost. To do so, all you need is an accurate scale.
Instructions
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1
Weigh yourself nude before working out. Use an accurate scale, preferably one that measures a few decimal places without rounding up or down.
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2
Complete your workout, making sure to keep track of how much fluid you consume during it.
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3
Weigh yourself again after the workout, once again nude. Subtract this number from how much you weighed before the workout, giving you the amount that you lost during the workout. Convert the amount of weight loss into ounces. (For example, if you lost 1 pound during the workout, that converts to 16 ounces.)
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Add up any liquid you consumed during the workout. For example, if you lost 2 pounds (32 ounces) but drank 16 ounces, that means you only really lost 1 pound. If you did not drink anything during the workout, skip this step.
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Convert the number of ounces you lost into how many you would have lost in an hour of workout. For example, if you only worked out for 30 minutes and lost 1 pound, multiply that by 2 to calculate how much you would have lost had you worked out for a full hour. This is your sweat rate, and shows how much liquid you are losing during a workout.
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