Calqpro

Sweat Rate Calculator

Quick answer: Enter pre-weight, post-weight, fluids consumed, and duration to get your sweat rate per hour.

Calculate your sweat rate from a workout to plan hydration for future training and races. Standard method: pre-workout weight − post-workout weight + fluids consumed = total fluid lost.

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Last reviewed: April 2026Report an error

Sweat Rate

48.0 oz/hr

You lost 2.0 lbs (48.0 oz of fluid). To stay hydrated next time, drink about 43 oz/hour.

Fluid loss

48.0 oz

Sweat rate

48.0 oz/hr

Recommended replace

43 oz/hr

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How to Use This Sweat Rate Calculator

  1. 1Weigh yourself before exercise (minimal clothing, after using the bathroom).
  2. 2Note any fluids you consume during the workout (in oz).
  3. 3Weigh yourself again immediately after, in the same clothes.
  4. 4Enter both weights, fluids, and duration in minutes.
  5. 5Read sweat rate per hour and recommended fluid replacement rate.

Frequently Asked Questions

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