How do I know how much fluid I lose during each workout?

Here's how to do it:

1. You weigh yourself before going out to train,
2. You subtract (-) what you weigh once you finish the exercise
3. You add (+) the liquid you ingested
4. Divide (/) the result by the training hours
5. This way you will have the exact amount of fluid you lost.

I'll give you an example to make it easier to understand:

Before going out to exercise you weigh 70 kilograms, after training you weigh 68, during that time you drank a liter of water and trained for 2 hours, therefore, the formula would be very simple:

(70 – 68 + 1L) / 2h = 1.5 kilos of loss for each hour of training.

Therefore, you should replace at least this amount of liquid, i.e. 1.5 liters of water.

Remember the benefits that good hydration will have in your life.

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