When you're training under the hot and humid conditions of the Philippines, sweat is part of the game. But did you know that how much you sweat—and how salty your sweat is—directly affects your hydration, energy, and performance?
Whether you're a beginner triathlete, runner, or cyclist, understanding your sweat rate and sodium loss is one of the smartest ways to level up your endurance strategy.
What Is Sweat Rate?
Your sweat rate is the amount of fluid you lose per hour during exercise. It varies depending on:
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The weather (heat and humidity)
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Exercise intensity and duration
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Body size
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Fitness level
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And your own physiology
Based on tests we've done, many Filipino endurance athletes lose 1 to 2 liters of sweat per hour—sometimes even more in extreme heat or long events.
Why Sodium Matters?
Sweat contains more than just water—you're also losing electrolytes, especially sodium. Sodium is essential for:
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Muscle function and contraction
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Nerve signaling
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Fluid balance and thermoregulation
If you don't replace sodium properly, you're at higher risk of:
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Cramps
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Fatigue
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Dizziness
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Digestive issues
How to Compute Your Sweat Rate
You don’t need a lab to get a basic idea. Try this simple method:
1. Weigh yourself holding the water bottle that you will be drinking before and after a 30 mins to 1 hour training session (in the same clothes, after peeing).
2. Use our online Sweat rate calculator to compute for your sweat rate.
How to Estimate Your Sodium Sweat Concentration
Knowing how salty your sweat is can help you dial in your electrolyte strategy and avoid under- or over-replacing sodium during training.
Here’s how to estimate it:
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Check for visible salt stains on your clothing, hat, or gear after workouts (white, crusty marks = high sodium loss).
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Notice if your sweat stings your eyes or lips — this is a sign of higher salt content.
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Taste your sweat — if it tastes very salty or burns your skin, you may be a "salty sweater."
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Monitor how often you cramp, especially during long or hot sessions — this could indicate sodium depletion.
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Ask fellow athletes if your gear or skin looks unusually salty post-session.
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Get tested professionally – We’ve partnered with GAS Performance Lab to help you accurately measure your sweat sodium concentration through their advanced sweat testing technology. (Book your test now)
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Track your performance when using higher-sodium products like PWR Electrolytes 750 (750mg sodium) — if you feel stronger, less crampy, or recover faster, you may benefit from more sodium.
💡 Most endurance athletes lose between 500mg to 1500mg of sodium per liter of sweat — but Filipino athletes training in high humidity often lean toward the higher end.
🔁 How to Replace What You Lose
Once you know your sweat rate and sodium loss, you can create a more precise hydration and electrolyte strategy tailored to your needs.
Based on our testing, most athletes lose between 1,000mg to 3,500mg of sodium per hour, depending on their sweat concentration and workout intensity.
During Training
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Fluid Replacement: Aim to replace 60–70% of your sweat loss per hour to stay ahead of dehydration and maintain performance.
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Sodium Replacement: While individual needs vary, research suggests that the gut can comfortably absorb up to 2,000mg of sodium per hour. For most endurance athletes—especially those with high sweat sodium losses—starting with around 1,500mg of sodium per hour is a practical and effective baseline. It also helps train the gut to handle higher sodium intake during long sessions.
Hydration Solutions We Recommend:
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🟦 PWR Electrolytes 750 – Provides 750mg of sodium per serving, perfect for high-sweat training or hot, humid sessions.
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🟨 PWR Carbs + Electrolytes Mix – Contains 30g of carbohydrates + 500mg of sodium per serving, ideal for long runs, rides, or races where you need both energy and hydration in one drink.
After Training
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Aim to replace 150% of fluid lost
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Replenish sodium with recovery drinks or salty food (e.g., soup, broth, salted eggs, or your regular meals seasoned with salt)
Every endurance athlete is different—but sweat rate and sodium loss are key performance factors you can’t afford to ignore in the Philippine climate. Once you dial in your hydration strategy, you’ll feel stronger, recover faster, and perform better on every long run, ride, or race.
We hope this guide has provided you with valuable knowledge and practical tools to optimize your hydration strategy. Remember that consistent and effective sodium replacement, tailored to your individual needs, is essential for endurance athletes, especially in the Philippine climate. PWR is committed to supporting your performance with scientifically sound products and information
