Learn your sweat rate

Weigh yourself naked before and after a workout to learn your sweat rate. Each pound lost equates to 16 ounces of sweat lost.

Example: If you lost 2.4 pounds during a 90 minute run, that would equate to a total sweat loss of 38.4 ounces for that workout and 25.6 ounces of sweat loss per hour

This helps you understand how much fluid you would want to consume to stay well hydrated during a similar workout, under similar conditions.

However, most heavy sweaters are not able to tolerate drinking the amount of fluids lost, especially when running, therefore, aim drink at least 50-80% of your losses. Practicing an optimal and personalized hydration strategy will make all the difference.