Sweat Rates






Sweat rate is key to understanding how much fluid you require as an athlete.  When you know how much fluid you are losing, then you know how much you need to drink per hour to stay hydrated.

Perspiration (sweat) is the body's method of cooling itself.  Excess heat produced by metabolism or working muscles is removed when sweat evaporates from the surface of the skin. 

Sweating can occur because of exercise, hot air temperature, or nerve stimulation.  Sweat consists mostly of water, but it also has high amounts of chloride and sodium. 

Sweat rates vary depending upon . . .

  1. Duration and intensity of exercise
    - How long you are exercising
    - The type of activity, etc.

  2. Environmental conditions
    - Hot, cool; dry, moist
    - Elevation

  3. Degree of acclimatization
    - If you are competing in another country, your body may not be adjusted to the temperature, humidity, etc.

  4. Clothing
    - Type of clothing, layers, breathable clothing, etc.

    How to Estimate Your Sweat Rate

    Measure body weight (kg) both before and after at least 30 minutes of exercise under conditions similar to competition or hard practice.  These readings should be made with the athlete barefoot and wearing minimal clothing.  The post-exercise reading should be taken immediately after the session and after towel drying (and with the same amount of clothing as before). 

    Use the tool below to obtain your sweat rate per hour.
     
    It is recommended that you plan to hydrate at a rate of 80% of your sweat rate during practice and competition.  The rest of hydration should be done prior to and after the training or competition.  To hydrate at a rate of 100% may lead you to feel bloated or water logged as you train and compete which would lead to decreased performance level.