{"id":186,"date":"2018-06-06T07:05:10","date_gmt":"2018-06-06T12:05:10","guid":{"rendered":"http:\/\/bscmultisport.com\/blog\/?p=186"},"modified":"2018-06-16T15:32:56","modified_gmt":"2018-06-16T20:32:56","slug":"know-your-sweat-rate","status":"publish","type":"post","link":"http:\/\/bscmultisport.com\/blog\/2018\/06\/06\/know-your-sweat-rate\/","title":{"rendered":"Know Your Sweat Rate"},"content":{"rendered":"
\"Woman
A proper hydration strategy begins with knowing your sweat rate<\/figcaption><\/figure>\n

The first step in developing a proper race day fluid replacement plan begins with understanding your body\u2019s true hydration requirements \u2013 knowing your sweat rate and understanding what it means.<\/p>\n

Hydration is very important to race day performance.\u00a0 Water makes up over 60% of our body and is involved in everything from energy production in the cells to transporting oxygen through exercising muscle.\u00a0 Even slight de-hydration can slow you down, cause overheating, and lead to serious gastrointestinal problems. The other side of the coin \u2013 over hydrating \u2013 can increase your risk of developing hyponatremia, an abnormally low level of blood sodium that can be serious and even fatal.<\/p>\n

Getting Started<\/strong><\/h4>\n

To find your personal race day hydration sweet spot \u2013 not too much and not too little \u2013 begin by setting up a program to regularly check your sweat rate for both the run and cycling throughout your training season.\u00a0 Yes, your sweat rate will likely be different for running and cycling.\u00a0 Regularly testing your sweat rate will indicate changes brought by weather\/humidity, your acclimation and changing fitness levels.\u00a0 Record the collected data in a spreadsheet or flowchart. \u00a0Looking back at your data prior to a race will allow you to fine tune your hydration plan for expected conditions at the race venue.<\/p>\n

Sweat Rate Test<\/strong><\/h4>\n

Make sure you are properly hydrated before beginning the test.<\/p>\n

    \n
  1. Weigh yourself nude before a ride\/run.<\/li>\n
  2. Ride\/run for one hour keeping track of your fluid intake in ounces.<\/li>\n
  3. After the ride\/run, towel off, and weigh yourself nude again.<\/li>\n
  4. Subtract your post-run weight from your pre-run weight and convert to ounces. To that number, add the number of ounces you drank during the test.\u00a0 For example, if you lost one pound and drank 16-ounces, your total fluid loss was 32-ounces.<\/li>\n
  5. To calculate a hydration plan, divide the fluid loss by the number of times you will drink per hour. For example, if you will drink every 15-minutes, divide 32 by 4.\u00a0 You will need to drink 8-ounces every 15-minutes.<\/li>\n<\/ol>\n

    Electrolytes<\/strong><\/h4>\n

    Using the results of this test will replace most of the fluid you lose through exercise.\u00a0 It may not be accurate for everyone so use caution and verify the results in training.\u00a0 Only replacing fluid with water will NOT replace important electrolytes so you should consider a sports drink such as Infinit<\/a> for your fluid replacement.<\/p>\n","protected":false},"excerpt":{"rendered":"

    The first step in developing a proper race day fluid replacement plan begins with understanding your body\u2019s true hydration requirements \u2013 knowing your sweat rate and understanding what it means.<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[9],"tags":[41,40],"class_list":["post-186","post","type-post","status-publish","format-standard","hentry","category-training","tag-race-day","tag-sweat-rate"],"yoast_head":"\nKnow Your Sweat Rate - BSC Multisport<\/title>\n<meta name=\"description\" content=\"The first step in developing a proper race day fluid replacement plan begins with determining your sweat rate.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/bscmultisport.com\/blog\/2018\/06\/06\/know-your-sweat-rate\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Know Your Sweat Rate - 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