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Home
Athlete Dashboard
-- My Account
-- Sweat and Hydration Calculators
Coaching Packages
HOP On Demand
-- HOP Strength Archive
Book Services
Log In
Go to ...
Home
Athlete Dashboard
-- My Account
-- Sweat and Hydration Calculators
Coaching Packages
HOP On Demand
-- HOP Strength Archive
Book Services
Log In
Sweat and Hydration Calculators
Need help using the calculators? Just scroll to the bottom and watch the video guide.
Sweat Rate Calculator
Hydration Plan Adjustment Calculator
Electrolyte Plan Adjustment Calculator
Sweat Rate Calculator
After your sweat rate workout, punch in your values below to see how much fluid you are losing per hour given similar conditions.
Pre-Workout Weight (Lbs)
*
Post-Workout Weight (Lbs)
*
Fluids Consumed During Activity (oz)
*
Duration of Activity (Hr)
*
See the magic happen below
Weight Lost in Ounces (oz)
Total Fluid Loss in Ounces (oz)
Total Fluid Loss in Liters (L)
Sweat Rate (Oz/Hr)
Sweat Rate (L/Hr)
Carry this over to the hydration plan calculator
Sweat Rate (22 oz Bottles/Hr)
Hydration Plan Adjustment Calculator
Normal Starting Weight (Lbs)
*
Extra Preload Weight (Lbs above starting weight due to preloading fluids/electrolytes)
*
Ignore this if you are confused....
Duration of Training/Event (Hr)
*
Sweat Rate (L/hr)
*
From the sweat rate calculator
Fluid Intake per Hour (oz)
*
How much fluid you will aim to consume per hour in ounces
Adjust the amount ABOVE to stay within 2-3% mass loss for events lasting less than 3 hours or 3-6% for those lasting more than 3 hours BELOW
Net Percentage Mass Loss
Estimated Weight Post Activity
Hourly Fluid intake Converted to Liters (L)
Carry this number over to the electrolyte calculator
Electrolyte Plan Adjustment Calculator
Sodium in Preload Fluids
*
Leave zero if no preload
Fluid Consumed Per Hour in Liters (L)
*
Use the value from your hydration plan (the number at the bottom)
Sodium Content of your sports drink per 32 oz (mg)
*
Make sure you check the serving size of your present drink and convert to mg per 32 oz. If using H2Pro Hydrate, use the number value of the drink, ie. PH1500 is 1500mg
Sodium Content of food per hour
*
Gels, Bars, Chomps, Whole Food, etc.
Sodium Content of supplements per hour
*
Sweat Salts, Saltstix, etc
Total Sodium Hourly
Sweat Sodium Concentration (mg/L)
*
Value from Your Precision Hydration test
Sweat Rate (L/hr)
*
Value from sweat rate calculatior
Duration of Event/Race/Training (hr)
*
Net Sodium (mg)
Adjust the sodium content in your drink, food, and supplements to stay within a range of -3000mg to 1000mg
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