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Table: Preventing Liquid Overload

If you plan to compete in an endurance event lasting more than four hours, figure out your sweat rate so you'll know how much fluid you need to drink.

1 Weigh yourself naked before training, then again after you finish. If you exercise for an hour and lose a pound, your sweat rate is a pound an hour.

2 One pound equals one pint of liquid. So you would need to drink one pint, or 16 ounces, over an hour to replace the fluid lost.

3 Account for fluid intake, adding back the weight of what you drink to the weight you lose. If you drink half a pint and lose half a pound, you will have lost a pound without the liquid.

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