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.



  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.


  • Send Copy to Coach:


About Jeffrey

Jeffrey currently holds coaching certifications from both USA Triathlon and USA Cycling has been an endurance athlete for the past 25 years. He began rowing for the University of Massachusetts and continued that passion training for a spot on the national team. Along the way he won numerous national championships and two gold medals at the 1995 Olympic Festival. After ending his rowing career he pursued racing bikes and running. This soon led him to the sport of triathlon. His first triathlon was Ironman Lake Placid in 2005, which he has since done every year since. He has qualified for the Ironman World Championships the past five years.  Jeffrey and his wife, Samantha, have three young girls, Eva, Elia, and Camilla. He knows the time constraints that the “real world” places upon an athlete and how to maximize your precious time.

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