Sweat Stopa Kalkulator

1kg of weight loss is roughly equal to 1 liter of sweat.

Let's look at Sarah's morning run. She weighed 75 kg before starting and 74.2 kg after. During her 1-hour run, she drank a 500 mL (0.5 L) bottle of water. To find her sweat rate, we subtract her post-weight from her pre-weight (0.8 kg lost), add the water she drank (0.5 L), and divide by her 1-hour workout time. This gives her a sweat rate of 1.3 liters per hour, meaning she needs to aim for about 1 liter of fluids during similar runs.

Even in hot rooms, low-intensity workouts can result in lower sweat rates.

Mike loves hot yoga. Before his 60-minute class, he weighed 60 kg. After sweating it out, he weighed 59.5 kg, having sipped 250 mL (0.25 L) of water during the session. We take his weight loss of 0.5 kg, add his 0.25 L of sips, and divide by 1 hour. His sweat rate is 0.75 liters per hour. Even in a hot room, his rate is moderate because yoga is low-intensity.

Longer workouts on warm days can lead to high sweat rates.

Dave went for a 2-hour bike ride on a warm afternoon. He started at 80 kg and finished at 78.5 kg, drinking 1.5 liters of sports drink along the way. His total fluid loss was 1.5 kg (weight loss) plus 1.5 liters (drinking), which equals 3.0 liters total. Dividing this by his 2 hours of cycling gives him a high sweat rate of 1.5 liters per hour.

Short high-intensity sessions can still have high hourly sweat rates.

Jess did a high-intensity 30-minute backyard workout. She weighed 70 kg before and 69.6 kg after, drinking just a tiny splash of water (100 mL or 0.1 L). Her weight difference was 0.4 kg. Adding her 0.1 L drink gives 0.5 liters of total fluid loss. Since her workout was only half an hour (0.5 hours), we divide 0.5 liters by 0.5 hours to get an hourly sweat rate of 1.0 liter per hour.

Bathroom Breaks During the Workout

If you need to use the restroom during your test workout, it will throw off your post-weight measurement. Urine loss will look like sweat loss to the scale, making your calculated sweat rate seem higher than it actually is. Try to empty your bladder before your pre-workout weigh-in!

Extreme Weather and Humidity

In very high humidity, your sweat cannot evaporate easily to cool you down. Your body reacts by sweating even more in a desperate attempt to cool off. In these conditions, your sweat rate will skyrocket, but much of it will simply drip off your body without cooling you.

Very Short Workouts

Trying to calculate your sweat rate from a quick 10 or 15-minute warmup won't give you accurate results. Small scale measurement errors can make a huge difference over short periods. For the best accuracy, run your test workout for at least 45 to 60 minutes.