HOW TO DETERMINE SWEAT RATE

HOW TO DETERMINE SWEAT RATE
THE REAL GAINS COME AFTER LOSING SOME SWEAT

WHY IS SWEAT RATE HELPFUL?

Sweat rate helps estimate how much of fluid must be replaced in the body during and after any sporting activity. Change in the weight is the indicator used to determine sweat rate.

FACTORS THAT AFFECT SWEAT RATE

Sweat rate depends on many factors, such as climate and gender (women tend to sweat lesser than men). Sportspersons should schedule fluid targets so that intake can begin early and continue through workout.

WHAT IS SWEAT LOSS?

Sweat loss (in ml) is the change in body mass (before and after exercise) (in grams) with added fluid intake (ml) after reducing the urine losses (in grams).

HOW TO CALCULATE SWEAT RATE

1. Weigh the body before exercise
2. Exercise for one hour at target intensity
3. Record fluid intake during the period
4. Weigh again after the excercise
5. Difference in weight = hourly sweat rate

THUMB RULE

Replace 80% of the fluid during the workout session. After exercise, consume 150% of fluid deficit.

Note: For professional athletes and those indulging in competitive sport, it is always advisable to consult a sports dietician.
REFERENCES https://www.powerade.co.nz/sports-hydration/how-to-determine-your-personal-sweat-rate)