Skip to main content
Educational only: Haftaa offers wellness information, not medical advice. Read disclaimer.

Sweat Rate Calculator

Calculate your personal sweat rate by entering your weight before and after exercise. Get a personalized hydration plan for any activity.

How to Measure Your Sweat Rate

  1. 1Weigh yourself naked before exercise (in kg).
  2. 2Exercise for a known duration at your typical intensity.
  3. 3Record any fluid you drink during exercise (in ml).
  4. 4Towel off and weigh yourself naked again after.
  5. 5Enter the values above to get your sweat rate.
Formula:
Sweat Rate = ((Weight Before - Weight After) × 1000 + Fluid Consumed) / Duration in hours

Most athletes sweat between 500 and 2000 ml per hour. Knowing your personal rate helps you plan your hydration strategy for training and competition. See our guides to hydration for runners and hydration and exercise for detailed strategies.