General Discussion Triathlon Talk » Sweat rate, is it a limiter? Rss Feed  
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2006-07-01 6:28 PM

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Subject: Sweat rate, is it a limiter?
I have posted before that I am a heavy sweater (4 lbs an hour on a run), I did a long ride this morning (little over 4 hours) and lost 4 pounds while drinking 5 or 6 bottles the weight loss is after the the fluid intake. Anyway 4 pounds is a pretty high number to try and replace on a per hour basis. If I do longer distance races will I eventuly always run into a hydration problem? And in fact could this be a legitamit limiter, that is to say something that will hold a person from performing?


2006-07-01 7:45 PM
in reply to: #471900

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Subject: RE: Sweat rate, is it a limiter?

how long did you ride today (hrs), how hard (zone1-2-3?) what was the temp, and what did you drink? do you take any sodium/potassium pills and/or sports drink with extra sodium?

2006-07-01 8:12 PM
in reply to: #471900

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Subject: RE: Sweat rate, is it a limiter?

It is if you don't address it. I lose 5# per hr in high heat humidity in Zone 2 and 3. I just did an IM 70.3 Sunday and it was a factor there, but not a huge problem. I (and you) need to figure out what works in training first. We can never replace all of the fluid we lose and calories we burn in long course events (not during the event anyway), but we can get a handle on the electrolytes and try to stay hydrated as much as possible.

I had a long discussion about this with Ahmed Zaher at Buffalo Springs. He takes an ungodly number of Endurolytes, but that's what he's found works best for him. I have decided to try InfinIT for my training nutrition. They custom make your drink powder based on the volume and intensity of your training and your sweat rate and estimated salt loss.

Good luck!



Edited by RGRBILL 2006-07-01 8:17 PM
2006-07-01 8:16 PM
in reply to: #471900

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Subject: RE: Sweat rate, is it a limiter?
I did an 8 mile run Wednesday afternoon, and I lost 6 lbs in an hour. Granted, it was 83F when i started the run, but it definitely becomes a limiter eventually. When I did my IM, I definitely felt the effects of dehydration on the run, culminating with a trip to the medical tent...

Weight loss in excess of 2% of your body weight will affect your performance. You have to figure out how to best combat that in training and do the same in your races.
2006-07-01 8:53 PM
in reply to: #471955

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Subject: RE: Sweat rate, is it a limiter?
Tiger Phil - 2006-07-01 7:16 PM

I did an 8 mile run Wednesday afternoon, and I lost 6 lbs in an hour. Granted, it was 83F when i started the run, but it definitely becomes a limiter eventually. When I did my IM, I definitely felt the effects of dehydration on the run, culminating with a trip to the medical tent...

Weight loss in excess of 2% of your body weight will affect your performance. You have to figure out how to best combat that in training and do the same in your races.


That is my point if you can't keep yourself from losing more than 2% over a distance your performance will eventully fade.

I am trying to make this a focus about me, but rather addressing another potential limiter such as endurance, body composition, speed skills, or sweat rate. I think a lot of people should think about it.
2006-07-02 1:00 AM
in reply to: #471900

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Subject: RE: Sweat rate, is it a limiter?
well, you could work on it by addressing the right things...I know IM athletes with similar experiences and it is not a limiter for them. But ultimately it is your choice...


2006-07-02 7:35 AM
in reply to: #471900

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Subject: RE: Sweat rate, is it a limiter?
It was a limiter for them though, because lets face it to consume enough liquid or salts means getting your HR to a zone where your stomach will tolerate. Given time you can train the stomach and be quicker at a given HR. But at the start it means getting your exertion level WAY down, (try drinking 1.5 liters of water during a 10K). So the person that doesn't have to take in as much can more safely operate at a higher HR and hopefully speed. See Chris Leigh.
2006-07-02 7:43 AM
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Subject: RE: Sweat rate, is it a limiter?
Yeah, it's not about salt tabs or electrolytes. It's a simple material balance over the course of a long workout or race. You need to be able to take in enough fluids to offset what you sweat out. If you don't and you lose more than 2 lbs per 100 lbs of body weight, you are going to start slowing down. So the answer to the subject line is "yes".

Now, go solve the problem. For me, it has been drinking more sports drink as opposed to water - it has seemed to cut down on the peeing during workouts. Which, by the way, is totally unfair. How can I be sweating out more than I am drinking in *and* still peeing at the same time?
2006-07-02 8:15 AM
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Subject: RE: Sweat rate, is it a limiter?
I think sweating also depends on what you eat the night before ,like when i eat pizza i sweat like a pig when traing the next morning,or when something like a salad not as bad. it will feel like 102 today and some lemon and water witch is a awsome drink or lemon gatorade is one of my fav's.
2006-07-02 8:36 AM
in reply to: #472066

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Subject: RE: Sweat rate, is it a limiter?

Yeah, it's not about salt tabs or electrolytes. Really? 

For me, it has been drinking more sports drink as opposed to water - it has seemed to cut down on the peeing during workouts. LOL and it isn't about sodium/potassium/electrolytes...

Which, by the way, is totally unfair. How can I be sweating out more than I am drinking in *and* still peeing at the same time? Because you simple CAN’T replenish what you sweat one to one, the body just can’t absorb it as fast or at the same rate…

2006-07-02 8:47 AM
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Subject: RE: Sweat rate, is it a limiter?

It's called adequately perfusing your kidneys which is an indication of good total body hydration.  You should CONSTANTLY be making urine regardless of sweat rate if you're keeping up with your fluids adequately.

Tiger Phil - 2006-07-02 7:43 AM How can I be sweating out more than I am drinking in *and* still peeing at the same time?



2006-07-02 3:23 PM
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Subject: RE: Sweat rate, is it a limiter?
Tiger Phil - 2006-07-02 8:43 AM

Now, go solve the problem. For me, it has been drinking more sports drink as opposed to water - it has seemed to cut down on the peeing during workouts. Which, by the way, is totally unfair. How can I be sweating out more than I am drinking in *and* still peeing at the same time?


Your kidneys reabsorb water by reabsorbing sodium...the water follows it. Drinking plain water makes it harder to retain fluids and you'll pee it out, even if you're clinically dehydrated.

That;s why ERs replace most fluid with "normal saline" instead of just "water".
2006-07-02 5:26 PM
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Subject: RE: Sweat rate, is it a limiter?

Tiger Phil - 2006-07-02 8:43 AM Yeah, it's not about salt tabs or electrolytes. It's Now, go solve the problem. For me, it has been drinking more sports drink as opposed to water - it has seemed to cut down on the peeing during workouts. Which, by the way, is totally unfair. How can I be sweating out more than I am drinking in *and* still peeing at the same time?

I had this happen when I ran I'd always  have to pee..sometimes 2 times in a 90 minute run. My coach figured out what was going on, I was losing to much salt water and not replacing the same thing, so to get my electrolytes balanced my body made me pee in order to get levels up in my body. Now I drink sports drink full concentrate and take enduroltyes. It has made a huge difference in quality of workouts, and I love not having to pee all the time while running.

I'm not as heavy sweater as you. This year my intake based on sweat test is 75% more than last year, and drinking enough has made a huge difference.

I hope you can work it out.

2006-07-02 5:26 PM
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Subject: RE: Sweat rate, is it a limiter?

Dreaded double post



Edited by KathyG 2006-07-02 5:27 PM
2006-07-02 6:44 PM
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Subject: RE: Sweat rate, is it a limiter?
I'm your sweat sister my friend.  Its truely impressive.  I do live in Florida tho.  the heat has a huge effect on me.  When its hot I can sweat a pound a mile while running.  I have troub;e with cramping on the bike when its hot.  I think it is VERY indivualized.  It is both a fluid AND electrolyte thing.  I'm training for my first IM and I'm working on this with every training session.  I have found that running with a bottle of fluid helps a LOT....  I make my own aid station and run a loop and switch the bottle out.  I did my first HIM recently and this was key for me.  MUCH better than trying to gulp 10 oz at each aid station. Just a suggestion
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General Discussion Triathlon Talk » Sweat rate, is it a limiter? Rss Feed