Sweat rate calculator for runners

Hydration needs vary based on temperature, effort, duration, and individual physiology. This sweat rate calculator helps estimate how much fluid you lose during training and racing so you can make more informed hydration decisions.

The results provide a practical reference point for planning fluid intake before, during, and after runs. Understanding sweat loss can help runners reduce the risk of dehydration and support more consistent performance across different conditions.

This tool is intended to guide hydration planning, not replace individualized recommendations.