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 powerbar.com’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:  powerbar.com and stack.com
Photo:  powerbar.com

Sarah Gearhart
Sarah Gearhart
Must See
NFL Wide Receiver Randall Cobb Outworks Everyone NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 28,675,841
Perfect Dwyane Wade's Signature Euro Step Perfect Dwyane Wade's Signature Euro Step
Views: 1,309,292
Dwyane Wade Leads by Example Dwyane Wade Leads by Example
Views: 6,816,610

Featured Videos

Basketball Shooting Drill: Kevin Love's Turn-and-Shoot Drill Basketball Shooting Drill: Kevin Love's Turn-and-Shoot Drill Views: 1,877
SEALFIT: Pushing the Limits of What Athletes Are Capable Of SEALFIT: Pushing the Limits of What Athletes Are Capable Of
Athletic Gaines: Get Faster With Weighted Sled Pushes Athletic Gaines: Get Faster With Weighted Sled Pushes
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Derrick Rose Explains How He Stays Positive Derrick Rose Explains How He Stays Positive
Views: 6,081,054
Allyson Felix Explains How To Choose a Coach Allyson Felix Explains How To Choose a Coach
Views: 8,690,928
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,919,916
Charging Ground Balls With Skip Schumaker Charging Ground Balls With Skip Schumaker
Views: 29,869
Yoga for Athletes: Crow Pose Yoga for Athletes: Crow Pose
Views: 3,539,411

Load More
More Cool Stuff You'll Like
Weight Loss and Other Benefits of Staying Hydrated

Weight Loss and Other Benefits of Staying Hydrated

This Ebola Treatment Sounds a Lot Like Your Sports Drink

This Ebola Treatment Sounds a Lot Like Your Sports Drink

12 Must-Know Hydration Rules for Athletes

12 Must-Know Hydration Rules for Athletes

Elements of Proper Hydration

Elements of Proper Hydration

I Hate Water: Healthy Alternatives to H2O

I Hate Water: Healthy Alternatives to H2O

Electrolytes Explained

Electrolytes Explained

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

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

Surviving Football Hell Week: A Nutrition Guide

Surviving Football Hell Week: A Nutrition Guide

Cutting Weight for Wrestling: 3-Step Sodium Strategy

Cutting Weight for Wrestling: 3-Step Sodium Strategy

Opinion: Your Post-Workout Recovery Nutrition Should Be Liquid

Opinion: Your Post-Workout Recovery Nutrition Should Be Liquid

7 Rules for Keeping Hydrated

7 Rules for Keeping Hydrated

BPA: Health Hazard In Your Water Bottle?

BPA: Health Hazard In Your Water Bottle?

Hydration Inside the Race Car

Hydration Inside the Race Car

4 Hydration Rules for Football Players

4 Hydration Rules for Football Players

How to Hydrate With Food

How to Hydrate With Food

Powerade Removes Controversial Ingredient

Powerade Removes Controversial Ingredient

Beat the Heat During Training With These Hydration Strategies

Beat the Heat During Training With These Hydration Strategies

Beat the Heat: Hydrate with Lemon

Beat the Heat: Hydrate with Lemon

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

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

How Much Water Should Athletes Drink Every Day?

How Much Water Should Athletes Drink Every Day?

New Gatorade Montage Counts 50 Years of Fueling Athletes

New Gatorade Montage Counts 50 Years of Fueling Athletes

Staying Hydrated for Basketball

Staying Hydrated for Basketball

Will This Edible Blob Replace Your Water Bottle?

Will This Edible Blob Replace Your Water Bottle?

Avoid Dehydration During Your Next Hockey Game

Avoid Dehydration During Your Next Hockey Game

Ask the Experts: Am I Drinking Too Much Water?

Ask the Experts: Am I Drinking Too Much Water?

An Athlete's Guide to Late-Summer Dehydration

An Athlete's Guide to Late-Summer Dehydration

How to Stay Hydrated When It's Hot and Humid

How to Stay Hydrated When It's Hot and Humid

Hydration Guidelines for Volleyball Players

Hydration Guidelines for Volleyball Players

Hydration: Follow the Rules That Help Your Performance

Hydration: Follow the Rules That Help Your Performance

How to Schedule Your Hydration

How to Schedule Your Hydration

Benefits of Coconut Water for Athletes

Benefits of Coconut Water for Athletes

4 Ways to Carry Backpack Hydration

4 Ways to Carry Backpack Hydration

Chocolate Milk after Workouts

Chocolate Milk after Workouts

Not Just for Drinking: Use Water to Avoid Getting Sick

Not Just for Drinking: Use Water to Avoid Getting Sick

Drinking for Sport Performance

Drinking for Sport Performance

Why Pedialyte Is a Good Source of Hydration for Hockey Players

Why Pedialyte Is a Good Source of Hydration for Hockey Players

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

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

Healthy Hydration for Track & Field Athletes

Healthy Hydration for Track & Field Athletes

Healthy Hydration for Hockey Players

Healthy Hydration for Hockey Players

Hydrate With...Pickle Juice?

Hydrate With...Pickle Juice?

Selecting Fluids to Enhance Soccer Performance

Selecting Fluids to Enhance Soccer Performance

6 Effective Drinks for Athletes

6 Effective Drinks for Athletes

Compare 3 of the Most Popular Hydration Backpacks

Compare 3 of the Most Popular Hydration Backpacks

Winter Dehydration: Are You At Risk?

Winter Dehydration: Are You At Risk?

YardBarker