Golf hydration worksheet
Use before-and-after weights, recorded fluid volumes and the length of a short practice or walking test. Your result measures the session, not how much you should drink.
Use the same unit for both weights.
Use the same scale and comparable dry clothing.
Weigh after any urine recorded below has been passed.
Record every drink in mL. Enter 0 if none.
Record the volume in mL. Enter 0 if none.
15 to 120 whole minutes. Short practice or walking tests only.
Measured conditions only
Select your units and enter all measurements, then click Calculate or press Enter.
Submitted measurements
A field estimate, not a drinking or electrolyte target. Wet clothing, scale error and unrecorded mass changes can affect the result.
This golf sweat rate calculator estimates how much fluid you lost as sweat during a short practice or walking test, then calculates the hourly sweat rate. It uses body weight before and after the test, fluid consumed, urine passed and session duration.
The result describes the measured conditions. It is not a dehydration assessment or a drinking plan.
Approximate sweat loss is the total estimated fluid lost as sweat during your test, corrected for recorded drinks and urine. Approximate sweat rate expresses that total per hour, which helps you compare measurement sessions of different lengths.
Both displayed results are rounded to one decimal place. They describe the measured conditions only. They do not classify dehydration or set a fluid-replacement target.
Sweat loss (L) = pre-test weight (kg) - post-test weight (kg) + fluid consumed (mL) / 1,000 - urine passed (mL) / 1,000.
Sweat rate (L/hour) = sweat loss (L) / (session minutes / 60).
Weights entered in pounds are multiplied by 0.45359237 to convert them to kilograms. Drinks and urine are converted from milliliters to liters. The complete corrected sweat-loss total is then divided by the session length in hours.
The CDC worksheet's Kelly K. example uses a pre-test weight of 61.7 kg, a post-test weight of 60.3 kg, 420 mL of fluid consumed, 90 mL of urine passed and a 90-minute session.
Sweat loss = 61.7 - 60.3 + 0.420 - 0.090 = 1.73 L.
Sweat rate = 1.73 / (90 / 60) = approximately 1.1533 L/hour before display rounding.
The calculator displays 1.7 L of approximate sweat loss and 1.2 L/hour of approximate sweat rate. These are example measurements, not preset assumptions about you.
This is a rough field estimate. Wet clothing, scale error, food intake, respiratory losses and other mass changes can affect it. A short test with careful records gives a more useful measurement than a session with unrecorded drinks or changes in clothing.
Do not turn one test into a fixed drinking target for every temperature or playing pace. The calculator does not estimate sodium loss, suggest supplements or prescribe fluid intake.
If a health condition or medication affects your fluid balance, ask a qualified clinician for individual fluid advice.
This version accepts measurement sessions from 15 to 120 minutes, not a complete long round. Use a short practice or walking test without food intake or other unrecorded mass changes. The time restriction is a product boundary, not a clinical threshold.
Yes. The formula adds fluid consumed and subtracts urine passed. A small increase in body weight can still produce a positive sweat-loss estimate once those volumes are included. Weight gain alone does not make the entry invalid.
No. It describes your measured session, not a personal drinking target. Weather, pace and clothing can change the result. Individual fluid advice belongs with a qualified clinician when health conditions or medication affect fluid balance.
A negative calculated sweat loss means the recorded weights, drinks and urine are inconsistent with this model. Check the weight unit, volumes, scale readings and weighing conditions. The tool shows a measurement-check error rather than reporting negative sweat loss or a negative sweat rate.
