Sweat Loss Calculator

Precisely calculate how much you sweat in any given temperature and humidity

Sweat loss calculator instructions:

Step 1: Enter your pre-run weight in box 1 (preferably without shoes and clothes on)

Step 2: Weigh yourself after your run and enter in box 2 (again, without clothes or shoes)

Step 3: Enter how much, if any, fluid you loss by going to the bathroom on your run (estimate to the nearest ounce) in box 3

Step 4: In box 5, enter how much fluid you drank to the nearest ounce

Step 5: Enter the duration of your run in minutes

Step 6: Enter the distance of your run in miles

The calculator will do the rest for you, showing you exactly how much fluid you lost during your run.

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1	Pre Run Weight in pounds		lbs
2	Post Run Weight in pounds		lbs
	Net Loss weight loss		lbs
3	Pit stop loss in oz		oz
	Pit stop loss in lbs		lbs
	Sweat loss		lbs
5	Fluid Intake in oz		oz
	Gross sweat loss - oz		oz
	Gross sweat loss - lbs		lbs
6	Duration of run (minutes)		mins
7	Distance of run (miles)		miles
	Distance of run (km)		km
Your Sweat Rate
	Sweat Rate 1 - oz per min		oz per min
	Sweat Rate 2 - lbs per hour		lbs per hour
	Sweat Rate 3 - oz per km		oz per km
	Sweat Rate 4 - oz per mile		oz per mile

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RunnersConnect Bonus

Download your FREE Sweat Rate Calculator now. If you are unsure about how to calculate how much water to consume, and electrolytes to use, this will give you your exact needs. Get My Calculator Now

Make a Spreadsheet

Finally, record the temperature and humidity levels during your run (average the starting and finishing temperatures if they changed significantly while you were running) and enter them into the first and second column of the spreadsheet and fill in the rest of the data based on the numbers the calculator provided.

Running Conditions		Sweat Loss
Temperature	Humidity	oz per min	lbs per hour	oz per km	oz per mile

Now, you have a very accurate assessment of exactly how much fluid you lose in a given heat and humidity. By filling out the chart multiple times, you can precisely predict how much fluids you’ll need to consume during workouts and races and adequately rehydrate yourself for optimum performance.