Sweat Rate Calculator

This protocol is designed to determine your sweat rate during competition. Your sweat rate is the amount of fluid that you lose, primarily through sweat while exercising/racing. We need to replicate race conditions as closely as possible. If you are going to be racing in a hot and humid environment, you must complete this test in a hot and humid environment. We will use the results to help formulate a race nutrition strategy to keep you performing optimally.

This protocol should be done during a workout that has a similar intensity to your race intensity and must last for, at minimum, one hour.

Instructions

1. Void your bladder.
2. Weigh yourself naked while holding all the food and liquid you plan to consume during the workout.
3. Perform your workout and do not use the bathroom.
   1. If you MUST pee during the workout, add 0.5 lb to your PRE-workout weight for each time you stop.
4. Towel off your sweat and weigh yourself naked with whatever food/beverage you have left (yes, weigh the empty water bottles).
5. Fill out the form to determine your sweat and hydration rate
6. Optional:
   1. Add your name and e-mail address to send yourself a copy of the results for your records
   2. Click on your coach to include them on the e-mail.