Calculate your endurance sweat rate
Calculating the sweat rate provides a concrete basis for adjusting hydration and sodium based on actual sessions, not theoretical estimates.
Article outline
Key takeaways
Point 1
The sweating rate is measured on target session, not in theory.
Point 2
The result guides the hourly fluid volume.
Point 3
The sodium plan must then be adjusted to this volume.
Point 4
Weather conditions change needs, so you have to re-measure.
1) Measurement protocol
Weigh before and after a representative session, measure what was drunk, then estimate the net loss.
The objective is an operational estimate, not laboratory precision.
2) Interpret without over-reactivity
A single measure is not enough. Repeating under different conditions helps establish a useful range.
The plan must remain progressive: adjust volume then check digestive tolerance.
3) Application to strategy
The sweat rate is used to regulate hourly hydration, then to calibrate sodium mg/L and mg/h.
The DYF calculator makes it easy to convert into practical recommendations per hour.
FAQ
How many measurements should be made?
At least several sessions in different contexts (temperature, intensity, duration).
Should we aim for exactly 100% water compensation?
Not necessarily. The goal is to avoid extreme deviations and maintain execution.
Is the sweat rate stable all year round?
No, it varies depending on heat, form and type of effort.
How to relate this rate to sodium?
By defining a mg/L concentration then converting according to the volume drunk per hour.
References
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