Example:
1–2. Weight before training: 165 lb. (75 kg); Weight after training: 164 lb. (74 kg) Total weight loss: 1 lb. (0.5 kg) = 15 oz. (500 ml) fluid
3. Consumed 30 oz. (960 ml) fluid during 1-hour bike ride: 30 oz. (960 ml) fluid
4. Add fluid lost and fluid consumed: 15 oz. (500 ml) + 30 oz. (960 ml) = 45 oz. (1,460 ml)
5. Divide total sum of weight loss by hours of training: 45 oz. (1,060 ml) ÷ 1 hour of training = 45 oz. per hour for sweat losses
Source: Adapted with permission from Monique Ryan, Sports Nutrition for Endurance Athletes, 3rd ed. (Boulder, CO: VeloPress, 2012).