Calculating your Sweat Rate

This is a key step in designing your training nutrition plan. You lose water and electrolytes through your sweat. Low levels on either will slow you down and can affect how well you process carbohydrates. Consuming too much water can lead to fullness, nausea and vomiting.

Step 1: Weigh yourself before your ride. ______

Step 2: Exercise for one hour in the weather conditions and at the same intensity you expect to face in an upcoming event.

Step 3: After your workout, remove your dripping wet clothes. Dry yourself off and weigh yourself again. ______

Step 4: Subtract your ending weight from your beginning weight. The difference represents your fluid loss during exercise. ______

Step 5: If you drank any fluid during your 60 minute exercise, add that number to the total amount of fluid lost, calculated in Step 4.

Step 6: Calculate how many ounces of sweat you lose per hour. One pound = 16 ounces

This is only a test for sweat losses in the environmental conditions you exercised in on that day. Retest under different weather conditions and in different sports.

Keeping hydrated is not that simple. Average fluid absorption rates range from 16 to 28 oz. Unfortunately while the sweat rate range and fluid absorption ranges are close, some athletes sweat at higher rates. Trying to consume what you lose can lead to problems such as nausea, bloating, and cramping. Experiment with your tolerance levels and learn what works best for you.

Starting Weight (lbs)
Ending Weight (lbs)
Difference (Fluid Loss)


Smoothie Recovery - Tropical Pineapple Papaya Smoothie

This quick, non-stimulating smoothie aids in digestion because it contains digestive enzymes, papain in papaya and bromelain in pineapple. It is great after a hard workout since it is digested quickly.

  • 1 banana
  • 2 fresh or soaked dried dates
  • 2 cups cold water (or 1 ½ cup water plus 1 cup ice)
  • ½ medium papaya
  • ½ cup pineapple
  • 1 Tablespoon ground flaxseed
  • 1 Tablespoon hemp protein
  • 1 Tablespoon coconut oil

  • Blend until smooth.

Makes about 3 ½ cups, or 2 large servings. Can be kept in the refrigerator for up to 3 days.

Source: “Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life” Brendan Brazier