Question 1

Why measure pre/post-workout weight?

Accepted Answer

This is the most convenient and accurate method recognized by sports science to estimate sweat loss. During a single exercise session, weight loss is almost 100% from fluid (sweat) loss. A 1 kg drop in body weight equates to roughly 1 liter (1000 ml) of sweat.

Question 2

Why replenish 25% more than what was lost?

Accepted Answer

Because after exercise and during the rehydration process, your body continues to produce urine and lose fluid. To achieve a true positive fluid balance, sports nutrition typically recommends replenishing 1.2 to 1.5 times the lost fluid volume.

Question 3

Do I need electrolytes for a one-hour strength workout?

Accepted Answer

Usually not. If your exercise is less than 60 minutes and not in extreme heat, plain water plus dietary salt is sufficient. Electrolyte supplementation is mainly for endurance sessions over 1 hour, high-intensity intervals (HIIT), or training in summer heat.

Question 4

Are commercial sports drinks enough?

Accepted Answer

Many commercial sports drinks (like Gatorade) are primarily sugar water, with electrolyte (especially sodium) content that is often far below the actual needs of heavy sweaters. With this calculator, you'll know exactly how many milligrams of sodium you need, allowing you to choose professional electrolyte tablets or simply add sea salt to your water.

Electrolyte & Hydration Planner

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