Good nutrition and hydration are vital to your performance.
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.
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.
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.