Dehydration Risk Session Planner
Use this sheet to plan a workout or hot-weather session and estimate whether planned drinking keeps you under the 2% dehydration threshold.
BFCBrilliance · bfcbrilliance.com/tools/dehydration-risk-session-planner
Session details
- Date
- Activity
- Body weight (lb)
- Sweat rate (L/hour)
- Session length (hours)
- Fluid intake (L)
Plan and calculate
| Item | Formula / value | Result |
|---|---|---|
Tool constants
- 1 liter in pounds of water
- 2.20462 lb
- Common dehydration threshold
- 2% body weight (ACSM: prevent dehydration greater than 2% of body weight)
- Clinical dehydration example
- 5% = fluid lost equal to 5% of body weight
Before the session
- Measure sweat rate from a real session
- Use current body weight
- Remember that illness-related dehydration is not covered here
- Stop and seek help for dizziness, confusion, or fainting
The mistake people make
People often look only at how much they plan to drink. The important number is the net loss after intake, because that is what determines whether body-weight loss crosses the 2% line.