Sweat Rate & recovery Calculator
Guesswork kills performance. Most athletes underestimate their fluid loss by up to 40%. Use this scientific calculator to determine your exact hourly sweat rate and build a rehydration strategy that matches your intensity.
Sweat Rate & Recovery Calculator
Weigh yourself before and after exercise to find your personalized hydration needs.
Your Sweat Profile
Your Invigorate Strategy
Based on your sweat rate, you should be drinking...
The Science Behind Your Sweat Rate
Why calculate sweat rate? Dehydration is the fastest way to kill your performance. Losing just 2% of your body weight in fluid can increase heart rate, lower blood volume, and reduce aerobic efficiency. By the time you feel thirsty, you are already dehydrated. Knowing your hourly loss rate allows you to drink proactively, maintaining blood plasma volume and keeping your output high.
Why water isn't enough Sweat isn't just water; it’s electrolytes—specifically sodium. Drinking plain water to replace heavy sweat losses can lead to hyponatremia (diluted blood sodium), causing cramps and fatigue. Invigorate is formulated to replace exactly what you lose. Our precise sodium ratio ensures fluid is absorbed into the bloodstream, not just sitting in your stomach.
The "150% Rule" of Rehydration You might notice our calculator recommends drinking more than you lost. This is the Standard Protocol for Rapid Rehydration. To fully restore fluid balance within 6 hours of exercise, sports nutrition science dictates consuming 150% of the volume lost. This accounts for ongoing urine production and metabolism post-exercise.
