What is Your Sweat Rate?
by Coach Jenny Hadfield

We all have varying sweat rates which makes our hydration strategies unique. Some of us sweat profusely while others struggle to break a sweat. You can identify your sweat rate easily by weighing yourself without clothes and shoes just before starting your next run or walk of around 60 minutes in duration. When finished, dry off sweat with a towel and then step on the scale. Subtract the number of ounces you drank (if any) in the workout.

How many pounds did you lose in that hour workout? One pound equals 16 ounces of fluids lost through sweat. The average sweat loss is 1-2 pounds in normal conditions. Based on your findings, in future workouts, consume 16 ounces of fluids for every pound you lost in an hour of training at a similar pace and similar terrain and temperatures.

For example, if you lost 2 pounds in the hour workout, you would need to consume 32 ounces per hour or 8 ounces every 15 minutes while training. The key is to replace 80% of fluids lost while training or racing to decrease the side effects of dehydration on performance or no more than 2% of your body weight.

If you lose only 2% of your body weight, your performance can decrease 10-15%!

Post run fluid replenishment is important as well. Two-thirds of our body is made up of water and when those fluids are not replenished it can cause dehydration, fatigue and even heat stress. Get those fluids in post run and add a few salty snacks like pretzels, or V-8 juice to replenish your sodium levels. Gatorade has a new product "Endurance" that is developed for long distance athletes and is an effective way to replenish fluids, electrolytes and blood sugar levels after your runs.

Every day hydration is important too. The key here is balance. You can "under" or "over" hydrate very easily. To keep balance change your hydration habits gradually just like your training and drink enough water so that your urine runs pale yellow like lemonade, NOT CLEAR.

Check out your levels the next time you head in to the bathroom. That is your best gauge as to whether you are hydrated or not. It is best to drink throughout the day rather than cramming like finals at night and spending the night in the bathroom. Your body responds best to small changes. Keep a water bottle around you all day and drink a little at a time.

Doing too much of anything good or bad can throw your body off. Avoid over hydrating in training or in the days before the race. If you dilute your electrolyte levels it can cause hyponytremia, which can lead to muscle cramping, nausea or even coma. Stick to your normal habits and make gradual changes. Doing so will decrease the risk of throwing your body off balance.

Buy the books:

Running for Mortals

Bringing the joy of running to everyone

Jenny Hadfield teams up with husband and coauthor John "The Penguin" Bingham to lay out strategies for novice runners that will help them safely and effortlessly integrate their new sport into their busy schedules.

Top

Marathoning for Mortals

Run or Walk a Half or Full Marathon

Once considered a superhuman accomplishment, the Marathon and Half Marathon are now within the reach of mortals everywhere. Let Jenny and John show YOU the road to the Finish Line.