Calculate Sweat Rate
Sweat rate is an individual measurement, which is why there's not one all-encompassing recommendation for fluid intake. Find your sweat rate online with this calculator from TriHarder.com.
Use the following hydration rates to make an approximation of how much hydration you need.
- The average sweat rate per hour is 32 to 48 ounces
- The average sodium losses per hour ranges from 500 to 1,500 milligrams.
Always refill immediately after an event. If it's longer than one hour, refill with both water and electrolytes during the event.
Hydrate Before the Event
- Amount: 10 to 20 ounces the morning of your training or event.
- Type: water
- Electrolytes: sodium obtained through normal diet should suffice
More: How to Master Marathon Hydration
Hydrate During the Event
- Amount: 12 to 24 ounces per hour
- Type: water
- Electrolytes: 400 to 800 milligrams of sodium per hour
Hydrate After the Event
- Amount: 16 to 20 ounces per pound lost
- Type: water
- Electrolytes: no supplements necessary, replace through food
Note: All of these recommendations are highly dependent on sweat rate and climate—drink the max if you sweat a lot or it's a hot day. Dial back otherwise.
Stay safe by hydrating properly during the summer months. Weigh yourself before and after events at the beginning of the season to determine your typical hydration losses. Don't forget to observe urine color during an event and be careful to not under-or-over hydrate.
More: Foods That Hydrate: Quench Your Thirst With These Juicy Snacks
Stay healthy with our nutrition guide.
