Breno Melo Endurance Coaching LLC

Sweat Test for Athletes

This test will determine your sweat rates as well as help estimate your sodium losses. Following the results of this test, your coach will put together a race fueling plan that considers your carbohydrate, fluid, and sodium needs. The test should be completed indoors where the environment and intensity can be closely controlled.

What is the Sweat Test?

The Sweat Test is a method used to determine an athlete’s sweat rate and estimate sodium loss during exercise. This test helps in creating a personalized hydration and nutrition plan to optimize performance and prevent dehydration and hyponatremia.

Why Use the Sweat Test?

Using the Sweat Test provides several benefits:

• Personalized Hydration Strategy: Tailors your fluid intake to match your sweat rate, ensuring proper hydration during training and races.
• Sodium Replacement: Estimates sodium loss to help you replenish electrolytes effectively and avoid cramps or fatigue.
• Optimal Performance: By maintaining proper hydration and sodium levels, you can perform at your best without the risk of dehydration or overhydration.

How Does the Sweat Test Work?

1. Immediately prior to the one-hour sweat test, weigh yourself with no clothes on and with whatever food you plan to eat during the test (i.e., gels, bars, or anything solid). DO NOT WEIGH IN WITH FLUIDS.
2. Note the “weather” conditions you used for your test including with or without a fan, indoor temperature, etc.
3. Ride/Run one hour at your Moderate Intensity (70-90% of max HR). Keep track of the fluid (in ounces) that you drank during the test.
4. When finished with the one-hour test, dry off and immediately weigh yourself with no clothes on and with whatever food you weighed in with at the beginning of the test but didn’t eat.
5. Fill in your before and after weights, the weather conditions, and the amount of fluid you drank during the test.

The Science Behind the Sweat Test

The Sweat Test is grounded in exercise physiology and sports science. Here’s a closer look at the principles it relies on:

Sweat Rate: Sweat rate is the amount of sweat lost during exercise, typically measured in liters per hour. This varies based on individual factors, environmental conditions, and exercise intensity.

Sodium Loss: Sodium is the primary electrolyte lost in sweat. The rate of sodium loss can vary widely among individuals. Understanding your sodium loss rate helps in formulating an effective hydration strategy.

Hydration: Maintaining proper hydration levels is crucial for performance. Dehydration can lead to decreased performance, heat-related illnesses, and increased perceived effort. Overhydration, on the other hand, can cause hyponatremia, a dangerous condition where sodium levels in the blood become too low.

Name:

Email:

Weight before test (no clothes + “food”):

Fluids (in ounces) consumed during test:

“Food” consumed during test:

Weight after test (no clothes + “food” NOT eaten):

Temperature inside the room during the test:

Was there a fan/s blowing on you? Yes No

Date of Test:

What is your current body fat percentage? (If unsure of the current percentage, please indicate date, height, and percentage at most recent measurements.)

How often do you have caffeine? How much?

Do you typically finish races/training with a significant amount of salt on your racing gear from sweat?

How much sodium do you consume per hour during race/training? In what format (gel/sports drink/pills)?

Have you had cramping problems in the past while racing? If so, do you typically have a bloated gut when this occurs?

Please lay out your current race nutrition protocol and comment on how it has NOT worked in the past.

List how many bottles (24oz) you have drank at two recent half or full distance events, how many times you peed at these races, and what the weather conditions were.

Please include any food allergies or intolerances we should know about.

List what nutrition brands do you use or plan to use for your bottles, gels, bars, and recovery.