Calculate your sweat rate during exercise to plan smarter rehydration. Enter your pre-exercise body weight, post-exercise body weight, fluid consumed, urine loss, and exercise duration — and get your sweat rate in L/hr, oz/hr, and mL/hr, plus total fluid deficit and recommended rehydration volume.
Sweat Rate
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Sweat Rate (mL/hr)
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Sweat Rate (oz/hr)
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Total Sweat Loss
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Fluid Deficit
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Body Weight Loss
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Rehydration Target (1.5× Deficit)
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Sweat rate is calculated by measuring the change in body weight before and after exercise, then accounting for any fluid consumed and urine lost during the session. The formula is: Sweat Loss (mL) = (Pre-weight − Post-weight) × 1000 + Fluid Consumed (mL) − Urine Loss (mL). Dividing this by exercise duration in hours gives the sweat rate in mL/hr or L/hr.
Generally, a sweat rate below 0.8 L/hr is considered low, 0.8–1.5 L/hr is moderate, and above 1.5 L/hr is high. Elite athletes or those exercising in hot, humid conditions can exceed 2–3 L/hr. Individual variation is large, so testing across different conditions gives the most useful picture.
Not necessarily. For most exercise lasting under 1 hour, drinking to thirst is sufficient. For longer or more intense sessions, aiming to replace 70–80% of losses during exercise is a common guideline. After exercise, consuming about 1.5× the fluid deficit over the next few hours helps restore full hydration including urine losses.
Sweat rate is influenced by exercise intensity, ambient temperature, humidity, wind speed, clothing, heat acclimatization status, and individual fitness level. This is why it's recommended to test your sweat rate in multiple conditions — the results from a cool indoor workout won't accurately represent your sweat loss during a hot outdoor race.
Losing more than 2% of body weight through sweat is generally considered the threshold where performance can start to decline. Losses above 3–4% can significantly impair endurance, strength, and cognitive function. Monitoring your weight change during exercise helps you identify whether your current drinking strategy is adequate.
Yes — weighing nude before and after exercise eliminates the variable of sweat-soaked clothing retaining fluid weight. Even light clothing can absorb hundreds of millilitres of sweat, which would cause you to underestimate your true fluid loss if not accounted for.
Any fluid you drink during exercise partially offsets the body weight drop you'd otherwise see. If you drank 500 mL but your weight only dropped 1 kg, your true sweat loss is actually 1.5 kg (1,500 mL). Without adding fluid intake back in, you'd significantly underestimate your sweat rate.
Sports scientists recommend testing your sweat rate at least 2–3 times in different environmental conditions (e.g. cool vs. hot weather, low vs. high intensity). Repeated testing builds a reliable personal hydration profile that you can use to plan fluid intake for specific training sessions and race-day conditions.