Formula for Fluid Replacement | STACK

Become a Better Athlete. Sign Up for our FREE Newsletter.

Formula for Fluid Replacement

July 28, 2010

Must See Nutrition Videos

School’s out for the summer, which means you've probably kissed math class goodbye. But, there's one calculation you should still be doing: determining your sweat rate. No worries. There’s no heavy duty math involved. Just hit up’s sweat rate calculator (screen shot at right).

All you have to do is weigh yourself before and after a workout, note the volume of any fluids consumed during activity, and enter the values in the corresponding boxes online. The calculator generates your sweat rate along with a recommended amount of fluid to consume to stay within your hydration zone.

Another way to assess your hydration status is to check the color of your urine (use this chart to compare). Gatorade Sports Science Institute senior scientist Dr. Kim White provides this tip: “If your urine is really dark, like apple juice, you are dehydrated. If it’s light like lemonade, you’re hydrated. If it’s clear, you’re over-hydrated. You want it to be a very light yellow color."

Staying in the know about your sweat rate and hydration status are keys to dodging dehydration’s nasty side effects—e.g., dizziness, nausea, fatigue—which can put you on the couch instead of in the weight room.

Sources: and

Sarah Gearhart
Sarah Gearhart
More Cool Stuff You'll Like

Winter Dehydration: Are You At Risk?

7 Rules for Keeping Hydrated

4 Ways to Carry Backpack Hydration

6 Effective Drinks for Athletes

Beat the Heat During Training With These Hydration Strategies

Opinion: Your Post-Workout Recovery Nutrition Should Be Liquid

Powerade Removes Controversial Ingredient

Hydration Inside the Race Car

Drinking for Sport Performance

How to Hydrate With Food

Weight Loss and Other Benefits of Staying Hydrated

Too Much of a Good Thing: The Danger of Over-Hydration

Surviving Football Hell Week: A Nutrition Guide

Staying Hydrated for Basketball

Chocolate Milk after Workouts

Healthy Hydration for Hockey Players

Ask the Experts: Am I Drinking Too Much Water?

Will This Edible Blob Replace Your Water Bottle?

Healthy Hydration for Track & Field Athletes

Compare 3 of the Most Popular Hydration Backpacks

Hydrate With...Pickle Juice?

Living the #JugLife: Javale McGee Wants You to Drink More Water

Best Pre-Workout Energy Drink? You May Be Pleasantly Surprised!

BPA: Health Hazard In Your Water Bottle?

Cutting Weight for Wrestling: 3-Step Sodium Strategy

Elements of Proper Hydration

An Athlete's Guide to Late-Summer Dehydration

Beat the Heat: Hydrate with Lemon

How Much Water Should Athletes Drink Every Day?

4 Hydration Rules for Football Players

Hydration Guidelines for Volleyball Players

This Ebola Treatment Sounds a Lot Like Your Sports Drink

Selecting Fluids to Enhance Soccer Performance

I Hate Water: Healthy Alternatives to H2O

How to Schedule Your Hydration

Not Just for Drinking: Use Water to Avoid Getting Sick

How to Stay Hydrated When It's Hot and Humid

Electrolytes Explained

12 Must-Know Hydration Rules for Athletes

Hydration: Follow the Rules That Help Your Performance

Why Pedialyte Is a Good Source of Hydration for Hockey Players

Avoid Dehydration During Your Next Hockey Game

New Gatorade Montage Counts 50 Years of Fueling Athletes

Benefits of Coconut Water for Athletes