Calculating sweat rate and fueling needs
Posted March 16, 2015 01:54PM by
Skye in the
Running Forum
5880115
Great post on some exercise food & hydration basics over on the Training Peaks blog
http://home.trainingpeaks.com/blog/article/the-basics-of-exercise-nutrition
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.
http://home.trainingpeaks.com/blog/article/the-basics-of-exercise-nutrition
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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