Sweat Rate Lab
Weigh in, train, weigh out. This tells you fluid lost per hour and how much to drink to stay ahead of it.
How to run the test properly
Cool
Early-morning, lower temps
Hot
Hottest part of the day
Typical
Your normal training conditions
- Test three times across the conditions above. Keep effort in Zone 2 and duration similar each time so the results compare cleanly.
- Weigh in with no clothes on, twice for accuracy. That's your before weight.
- Train ~60 minutes continuous (running is ideal). Strict version: no fluid or food. If you do drink, log the ounces so it's added back in.
- Dry off fully with a towel and then weigh yourself, twice again. That's your after weight.
- Log the conditions: temperature, humidity, and workout type, so you can see how your rate shifts with heat.
Your test
Numbers update livelb
lb
min
oz
°F
%
Enter weight before, weight after, and duration to see your rate.
Sweat rate
per hour
2.5
1.8
1.2
0.8
0
–L/hr
Awaiting data
Your tests
0 tests logged| Test | Conditions | Duration | Rate L/hr | oz/hr | Band |
|---|
No tests saved yet. Run one above and hit Save to log.