Nutrition
Sweat Loss Replacement Formula
Sweat loss replacement formula converts kilograms lost to liters and replaces 1.25 to 1.5 times that volume over hours with sodium—not one chug.
Sweat loss replacement formula estimates fluids to replace after training: weigh before and after, convert kilograms lost to liters (one kg roughly equals one liter), then drink about 1. 25 to 1.
5 times that volume over two to six hours with sodium-containing food or drinks. Spread intake—chugging the full deficit at once often causes nausea.
Include urine pale straw as a stop signal. Ohga applies the 1.
5x multiplier to logged weigh-ins and schedules staged reminders through the afternoon.
Common questions
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Do I replace exactly what I lost?
Slightly more—about 125 to 150 percent—accounts for ongoing urine losses. Spread intake; do not drink the full amount in one sitting.
Related terms
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