Sweat Loss CalculatorPrecisely 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 4, 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.

    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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    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.