How to estimate your sweat rate
Do you want to know how to estimate sweat losses and fluid needs as a cyclist?
Here's a quick and simple way to estimating your sweat rates and fluid needs when cycling so you can make better decisions to help you stay more hydrated.
Weight before (kg) - weight after kg) + fluid drank (litres) / duration (hours)
For example I did this on a recent ride as follows:
Weight change: 62.9 - 61.9 = 1kg
Fluid drunk + 0.75L
Duration / 1.5h
= 1.75L/ 1.5 hours
= 1.2L/h sweat rate in 34 degrees moderate intensity outside
Make sure you keep a record of the weather and session intensity for future reference so you can see how environment impacts you personally.
Fuel your cycling for success
Learn how to fuel before, during and after cycling with the Cycling Nutrition Framework for optimal body weight, recovery and performance.