By Sarah Tuff; When you exercise, your body learns to cool itself through sweating: the evaporation of the sweat cools your skin and lowers your core temperature. The more fit you are, the more you tend to sweat, because your body becomes more efficient at cooling your core, explains Monique Ryan, RD. During your workouts, it’s important to replace the water you lose through sweating, and you can determine how much to replace by testing your sweat rate under different conditions, she adds. Following this method will enable you to boost your hydration levels for your next workout, too. Here’s an example of how to do it*:
1. Check your weight before and after training (without clothing):
Weight before: ___140___ pounds
Weight after: ___139___ pounds
2. Convert amount of weight loss to ounces of fluid
(1 pound of weight loss = 15 ounces of fluid)
___1___ pound(s) lost x 15 ounces = ___15___ ounces of fluid lost
3. Record fluid consumed during training session: ___16___ ounces
4. Add amount of fluid lost (#2) and fluid consumed (#3): ___15___ + ___16___ = ___31___ ounces
5. Divide total by number of hours of training to determine amount lost that should be replenished ___31___ ounces / 1 hour = ___31___ ounces need to be replenished.
*Republished with permission from Sports Nutrition for Endurance Athletes, (VeloPress, 2012).
To test your sweat rate under different conditions, weigh yourself before and after different types of workouts (strength training with light weights, heavy weights; light cardio, intense cardio) and in different situations (inside with air conditioning, outside on a hot summer day). This will give you a general idea of your sweat rates for different types of workouts.
TRY IT YOURSELF!
1. Check your weight before and after training (without clothing):
Weight before: ____________
Weight after: _________________
2. Convert amount of weight loss to ounces of fluid
(1 pound of weight loss = 15 ounces of fluid)
_______ pound(s) lost x 15 ounces = ______ ounces of fluid lost
3. Record fluid consumed during training session: ______ ounces
4. Add amount of fluid lost (#2) and fluid consumed (#3): _______ + ______ = ______ ounces
5. Divide total by number of hours of training to determine amount lost that should be replenished _______ ounces / _____ hour = ________ ounces need to be replenished.
1. Check your weight before and after training (without clothing):
Weight before: ___140___ pounds
Weight after: ___139___ pounds
2. Convert amount of weight loss to ounces of fluid
(1 pound of weight loss = 15 ounces of fluid)
___1___ pound(s) lost x 15 ounces = ___15___ ounces of fluid lost
3. Record fluid consumed during training session: ___16___ ounces
4. Add amount of fluid lost (#2) and fluid consumed (#3): ___15___ + ___16___ = ___31___ ounces
5. Divide total by number of hours of training to determine amount lost that should be replenished ___31___ ounces / 1 hour = ___31___ ounces need to be replenished.
*Republished with permission from Sports Nutrition for Endurance Athletes, (VeloPress, 2012).
To test your sweat rate under different conditions, weigh yourself before and after different types of workouts (strength training with light weights, heavy weights; light cardio, intense cardio) and in different situations (inside with air conditioning, outside on a hot summer day). This will give you a general idea of your sweat rates for different types of workouts.
TRY IT YOURSELF!
1. Check your weight before and after training (without clothing):
Weight before: ____________
Weight after: _________________
2. Convert amount of weight loss to ounces of fluid
(1 pound of weight loss = 15 ounces of fluid)
_______ pound(s) lost x 15 ounces = ______ ounces of fluid lost
3. Record fluid consumed during training session: ______ ounces
4. Add amount of fluid lost (#2) and fluid consumed (#3): _______ + ______ = ______ ounces
5. Divide total by number of hours of training to determine amount lost that should be replenished _______ ounces / _____ hour = ________ ounces need to be replenished.
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