Sweat Rate Calculator
How much you sweat per hour and how much to drink · free, no signup
See Sweat Rate Calculator in action
Sweat Rate Calculator
Weigh yourself before and after a workout, enter what you drank and how long you trained, and get your sweat rate in litres per hour, percent body weight lost and a drinking target per hour.
It helps you avoid both dehydration and over-drinking.
Key features
Sweat rate in L/hour
From your weights.
Percent body weight lost
Under 2% is good.
Drinking target
Per hour and per 15 minutes.
How to use it
- Weigh yourself before and after, dry.
- Enter fluids and time.
- Read your sweat rate and targets.
Worked example
Example
70.0 kg before, 69.0 kg after, drank 500 ml in 60 min: sweat rate 1.5 L/hour, drink about 1.2 L per hour.
Who uses this tool
Runners and cyclists
Hydrate smartly.
Tips for the best results
- Test in conditions like your race.
Common mistakes to avoid
- Drinking more than you sweat.
Why use AZRS QuickFix?
It is 100% free, needs no signup and has no watermark or usage limits. The tool runs in your browser, so what you type stays on your device, and it works on phones, tablets and desktops. New tools are added every week — bookmark this page or browse the full QuickFix toolbox.
Frequently asked questions
How often should I test?
Once in cool and once in hot conditions.
Is it free and private?
Yes. It is free with no signup. Everything runs in your browser and anything saved stays on your own device.