Stay hydrated during your endurance race. For you to understand how much fluid your body needs to replace everything that is lost through sweat, you need to know your sweat rate. This fluid calculator is an easy way to help you gauge the maximum hourly fluid intake you require
Your fluid needs will vary with temperature, level of exertion, type of exercise, so to get a truly accurate assessment of your fluid needs, we recommend repeating this test under a variety of conditions.
For some people you do not need to replace all of the fluid lost
through sweat. Especially for higher intensity races, your gastrointestinal system
may not be able to handle replacing
ALL of the fluids lost due to the inevitable
decreases in digestive capacity. his fluid calculator is an easy way to help you gauge
the minimum hourly fluid intake you require.
To use the calculator:
Your fluid needs will vary with temperature, level of exertion, type of exercise, so to get a truly accurate assessment of your fluid needs, we recommend repeating this test under a variety of conditions.
Carbohydrates are used as energy by the body. To prevent fatigue, it is important to replenish your glucose and glycogen in your body. This calculator helps determine how many carbs you should be consuming during your endurance race.
To use the calculator:
This calculator works between body weights of 104-216 lb (47-98 kg). For those below 104 lb (47 kg), use the values for 104 lb (47 kg) as a maximum. For those above 216 lb (98 kg), use the values for 216 lb (98 kg) as a minimum.
Calculating Total Carbohydrate Calories
In order to optimize your plan, we do recommend you consult with a good sports dietician, using the information calculated here as a starting point.
After your endurance sport your body is hyper absorbent. It is important to replace the fluid and electrolytes lost during your endurance activity. This post exercise fluid calculator is an easy way to help you gauge your post exercise fluid deficits, providing a guide to how much fluid you need to replace to achieve normal hydration levels.
To use the calculator: