FLUID LOSS CALCULATOR

FLUID LOSS CALCULATOR

Good nutrition and hydration are vital to your performance.

Fluid Loss Calculator

Results:

Recommended fluid intake to rehydrate after this session:
Your estimated sweat rate for this session:
0ml
x1 bottles  
500
375
250
125
0
This calculator provides an estimate of your sweat losses and fluid intake requirements, for general information purposes only.

1Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NJ. Exercise and fluid replacement. Med Sci Sports Exerc. 39:377-390, 2007.

This site is not a substitute for professional advice and does not provide any medical services. You should always promptly seek professional care if you have any concerns about your health.

Based on the information you have provided, the sweat loss calculator gives you an indication of your sweat losses under similar exercising conditions, and provides you with an estimate of how much fluid you should consume to rehydrate post exercise. It is not intended to give exact volumes. As with all rehydration strategies, you should consume fluids slowly and sensibly.

N.B. The calculator assumes that you have not passed any urine during the exercise period. 

LUCOZADE SPORT FLUID LOSS CALCULATOR.

The Lucozade Sport Fluid Loss Calculator is designed to help you become more familiar with how much sweat you lose during exercise.  It also provides a guide to how much fluid you should consume to sufficiently rehydrate, after a session.

By becoming more familiar with how much fluid you lose under different exercising conditions, you can learn how to better manage your fluid needs during exercise, helping to maintain hydration and ultimately your performance.

UNDERSTANDING SWEAT LOSSES AND FLUID REPLACEMENT VOLUMES

During more intense or longer periods of exercise you may need to replace more fluid than you have lost (i.e up to 1.5 times what you have lost). This is to account for continued sweat and urinary losses during the recovery period.

Therefore it is advised to slowly rehydrate, by replacing the recommended volume of fluid over a 2-6 hour period post exercise, this is particularly important if you plan to undertake another exercise session within 12 hours. Furthermore, fluids  such as a hypotonic or isotonic sports drink (for example Lucozade Sport Low Cal or Lucozade Sport) should help aid fluid uptake.

HOW TO USE THE LUCOZADE SPORT FLUID LOSS CALCULATOR

  • Write down the environmental temperature
  • Pass urine
  • Weigh yourself in minimal clothing before exercise (kg)
  • Undertake the exercise session and take note of any fluids consumed (ml)
  • Before passing any urine, towel dry and re-weigh yourself in minimal clothing immediately after exercise (kg)
  • Note the intensity or effort of the session:
    • Low - It is easy to talk and exercise (e.g. walking pace or an easy jog.)
    • Moderate- Just able to talk and exercise (e.g. a fast jogging pace or maintaining a comfortable running speed, repeated sprints on a football pitch with time to recover in between.)
    • High - It is difficult / not possible to talk and exercise (e.g. fast running pace, repeated sprints on a football pitch with little or no time to recover, a spin class.)
  • Note the time/duration of the session (min)
  • Enter the data into the fluid loss calculator to determine how much fluid you have lost during that session and how much fluid you need to replace it, this calculator assumes that you have normal body water levels (i.e. you are hydrated) prior to the start of exercise.

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