Calculadora de Taxa de Perda de Hidratação
Calcule a taxa de perda de líquidos durante o exercício para planejar a reposição.
Sweat Rate
2,000 mL/hr
Sweat Rate vs Exercise Duration
Formula
## Calculating Sweat Rate Sweat rate determines how much fluid you need to replace during exercise. Weight loss during exercise is primarily from sweat. ### Formula **Total Sweat Loss (mL) = (Pre-Weight - Post-Weight) x 1000 + Fluid Consumed** **Sweat Rate (mL/hr) = Total Sweat Loss / Duration (hours)** Dehydration beyond 2% of body weight impairs performance. Athletes typically sweat 500-2500 mL/hour depending on intensity, heat, and individual physiology.
Exemplo Resolvido
An athlete drops from 75 kg to 73.5 kg during 60 minutes of exercise while drinking 500 mL.
- 01Weight loss = 75 - 73.5 = 1.5 kg = 1,500 mL
- 02Total sweat = 1,500 + 500 = 2,000 mL
- 03Sweat rate = 2,000 / 1 hour = 2,000 mL/hr
- 04Dehydration = 1.5 / 75 x 100 = 2.0%
Perguntas Frequentes
How much should I drink during exercise?
Aim to replace 50-80% of your sweat losses. Complete replacement is often impractical and unnecessary. Drinking to thirst is reasonable for most recreational athletes.
Does sweat rate change?
Yes. Sweat rate increases with temperature, humidity, exercise intensity, and heat acclimation status. It can vary 2-3x between cool and hot conditions.
When does dehydration hurt performance?
Performance typically declines at 2%+ body weight loss. At 3-4%, strength and endurance drop significantly. Above 5% is a medical concern.
Aprender