Sweat & Sodium Loss Calculator for Runners & Triathletes
Use this quick calculator to find your true sweat rate, total fluid lost, and sodium loss. Just enter your weight before and after, workout time, and how salty a sweater you are.
We’ll show you:
Calculate your sweat rate and sodium loss to optimize your hydration strategy during training and racing.
Understanding Your Results
Sweat Rate Guidelines:
- <0.5 L/hr: Low sweater - focus on electrolyte quality over quantity
- 0.5-1.0 L/hr: Average - standard hydration protocols work well
- 1.0-1.5 L/hr: Above average - prioritize regular fluid intake
- 1.5-2.0 L/hr: Heavy sweater - need aggressive hydration strategy
- >2.0 L/hr: Very heavy - consider heat acclimation training
Hydration Tips:
- Aim to replace 50-80% of fluid losses during exercise
- For efforts >60min, include sodium in your drinks
- Practice your hydration strategy during training
- Monitor urine color as a hydration indicator
YOUR HYDRATION, MADE SIMPLE
HOW TO USE THE SWEAT & SODIUM LOSS CALCULATOR
Gives you a real estimate of how much sweat and sodium you lose during training—so you can hydrate the right way.
- Weigh yourself before and after your workout.
- Enter your weight, workout duration, and temperature.
- Use the sliders to estimate how salty a sweater you are and how many bottles you drank.
If your sweat leaves white marks or tastes salty, move the slider right (“High” or “Heavy”).
If you rarely see salt or feel thirsty, go left. Most people are in the middle.
You’ll see:
- Sweat rate (how fast you lose fluid)
- Total sweat and sodium lost
- Product and food suggestions to help you fully replace what you lost
Use the drink or food suggestions after long workouts to speed up recovery, prevent cramps, and perform better next time.
Dial In Your Hydration
Not sure how much water or salt you lose when you train?
Plug in your numbers and get real answers—plus product and food tips to help you bounce back stronger.
