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Calculating sweat rate and fueling needs

Posted March 16, 2015 01:54PM by Skye in the Running Forum

Skye Skye Nott
@TheStaminist   5880115
Location: Vancouver, Canada
Joined: 9 years ago   Posts: 542

Great post on some exercise food & hydration basics over on the Training Peaks blog


Food and drink requirements by workout/race duration:
(obviously you fans of the ketogenic diet won't be using this guide)

< 45 min: no carbs during, maintain hydration, some recovery carbs
1-2 hours: carbs 30-60g/hour with hydration
2+ hours: carbs 60-75g/hour with hydration

Sweat rate:

(dry body weight after exercise - dry body weight before exercise) + fluid weight consumed during exercise
divided by hours exercise = your sweat rate

Will of course vary based on weather conditions. Personally, I always under-hydrate when it's cool or cold weather.

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