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.