Sweat Rate Test - My Results and How You Can Do Your Own

Now that I’m finally back to consistent running and starting to build both mileage and incorporate speed, I thought it was a great opportunity to perform a sweat rate test. While it feels like the summer is coming to the end, the next few months will remain warm and humid around here and I want to make sure I’m properly hydrated to optimize performance.

I put together a quick video sharing the steps on how to perform a sweat rate test and how to interpret the results you get from it:


Pretty straightforward steps to get it done:

  1. Weigh yourself before your run

  2. Run for 60-120 minutes

  3. Track the exact duration of the run

  4. Note hydration you take in during run

  5. Weigh yourself after your run in same clothes as you did before

  6. Calculate the results using our FREE Sweat Rate Test Download form

My results were interesting and gave me great feedback that I should be consuming around 18 ounces of fluid per hour on my runs during these warmer months. Looking back at Grandma’s, I was only taking in around 10 ounces of water per hour with the spacing of the aid stations and about halfway through the race it was as warm as the day I did my sweat rate test, so I was likely dehydrated. Its important to do a sweat rate test at different times of year so you know how your body sweats in different conditions. This will help you better prepare for any race day weather you get to ensure you’re hydrating for your body’s needs.

Sweat rate can be more carefully and accurately determined in a lab with equipment that tests your sodium levels as well, but this test we just shared is a great way to do your own if you don’t have the access or means to do a lab test. I’d always recommend working with a Registered Dietitian who specializes in Sports Nutrition to figure out your hydration and fueling needs. I hope you found this helpful and you guys get out there and do your own sweat rate test!


Jessica @ Sugar Runs