Sweat Rate Calculator for Cyclists
Measure your sweat rate from a real training session. Combine pre- and post-ride weight with fluids consumed to get an accurate hourly loss.
Units
Your sweat rate
56fl oz/h
(1.65 L/h)
Total loss
56 fl oz
Replace during ride
45 fl oz/h
What this means
Aim to replace 70–90% of losses during exercise. Above 1.5 L/h (≈50 fl oz/h) you'll likely need sodium-fortified drinks to protect performance.
This tool provides a practical estimate for educational purposes. Individual needs vary with health status, environment, training, tolerance, medications and event conditions. Test your strategy during training and seek qualified medical or sports-nutrition guidance when appropriate.