How to Perform a Sweat Test
To get an accurate sweat rate, keep the setup simple and controlled.
​
-
Go to the toilet beforehand
Empty your bladder immediately before weighing in. This removes one of the biggest variables. -
Weigh yourself naked
Step on the scales completely nude and towel dry. Clothing and wet fabric will distort the numbers. -
Train for 60 to 90 minutes
Do a session that reflects the intensity you actually race or train at. Less than 60 minutes gives unreliable data. -
Do not use the toilet during the test
If you urinate mid session, the result becomes inaccurate unless you measure that volume precisely. -
Track all fluid intake
Measure exactly how much you drink in millilitres during the session. -
Weigh yourself naked again immediately after
Towel dry first, then weigh under the same conditions as before.
​
That is it. Keep it controlled, repeat it in different conditions if needed, and you will get a realistic sweat rate you can actually build a hydration strategy around.