Sweat Rate & Electrolyte Sodium Loss Calculator
Calculate personalized hourly sweat rate (L/hr), total fluid deficit, percentage dehydration, and total sodium electrolyte loss (mg) from pre/post-workout body weight.
Sweat Test Weigh-In Data
kg
kg
Weigh in dry after toweling off sweat.
mL
mL
Session & Electrolyte Profile
mins
Hydration & Electrolyte Profile
MODERATE DEHYDRATION (2.0%)
Hourly Sweat Rate
1.90 L/hr
64.2 fl oz per hour
Total Sodium Lost
1,710 mg
1,710 mg Na+ / hour
Total Sweat Loss
1.90 Liters
Net physiological fluid deficit
Body Mass Lost
2.00%
1.50 kg net weight change
Target Hydration Replacement Strategy
Target Fluid Ingestion Rate (75% replacement):
1,425 mL/hr (48 oz/hr)
Electrolyte Sodium Replacement:
1,280 mg Na+ / hr
Table Salt Equivalent (39% sodium):
~3.3 g table salt / hr
ACSM Clinical Hydration Guidelines
Sports Science
Aim to drink enough fluid to limit body mass deficit to under 2.0% of starting body weight. Over-drinking plain water without sodium replacement can dilute blood serum sodium and trigger life-threatening Exercise-Associated Hyponatremia (EAH).