Calculadora de Taxa de Hidratação — Formula
## How Sweat Rate Is Calculated
### Formula
**Sweat Loss (oz) = Weight Lost (lbs) x 16 + Fluid Consumed (oz)**
**Sweat Rate = Sweat Loss / Exercise Duration (hours)**
Each pound of weight lost during exercise represents about 16 oz (473 mL) of sweat.
### Hydration Guidelines
- Replace 80% of sweat losses during exercise.
- Dehydration above 2% of body weight impairs performance.
- Dehydration above 4% can be dangerous.
### Factors Affecting Sweat Rate
- Temperature and humidity
- Exercise intensity
- Body size
- Fitness level (fitter athletes sweat more efficiently)
- Genetics
### Formula
**Sweat Loss (oz) = Weight Lost (lbs) x 16 + Fluid Consumed (oz)**
**Sweat Rate = Sweat Loss / Exercise Duration (hours)**
Each pound of weight lost during exercise represents about 16 oz (473 mL) of sweat.
### Hydration Guidelines
- Replace 80% of sweat losses during exercise.
- Dehydration above 2% of body weight impairs performance.
- Dehydration above 4% can be dangerous.
### Factors Affecting Sweat Rate
- Temperature and humidity
- Exercise intensity
- Body size
- Fitness level (fitter athletes sweat more efficiently)
- Genetics
Exemplo Resolvido
Pre-exercise: 160 lbs. Post-exercise: 158 lbs. Drank 16 oz during 60 minutes.
- Weight lost = 160 - 158 = 2 lbs.
- Sweat loss = 2 x 16 + 16 = 48 oz.
- Sweat rate = 48 / 1 hr = 48 oz/hr (1420 mL/hr).
- Dehydration = 2 / 160 x 100 = 1.25%.
- Target fluid intake = 48 x 0.8 = 38.4 oz/hr.