Calculate Exercise Sweat Loss and Rehydration Volume Deficit
Drinking during a workout rarely replaces everything lost in sweat. Subtract in-session fluid intake from gross sweat loss and apply your post-session replacement factor to see the recovery volume still owed.
1 · training session | gross sweat loss ml | fluid drunk during session ml
FIRST-LOAD
Input is processed locally and a draft is saved automatically in this browser profile when storage is available. Reset to sample clears that draft; Pro history has its own clear button. A state link encodes your inputs in its URL: share only non-sensitive rows. Browser history, clipboard and anyone receiving the link may retain it. Optional AI use below leaves this device; it is not required.
Data note: Everything runs in this browser tab on the hydration loss gauge: your training session | gross sweat loss ml | fluid drunk during session ml stays on this device, nothing is uploaded, and the reading is rebuilt only when you press run.
Perspective: Before: Ongoing fluid excretion during recovery means one-for-one replacement leaves a lingering deficit. After: the hydration loss gauge shows the working beside each named row so the reader can change the assumption and inspect the consequence.
2 · Read the hydration loss gauge
Fluid volume arithmetic from user-entered session figures. Not clinical or sports-medicine advice; consult a clinician or registered sports dietitian for heat illness, kidney conditions or sodium replacement.
Paid layer: hydration loss gauge print and history
one-time step · the free reading above stays complete
Free tier
- one complete hydration loss gauge run in the app
- three samples plus unlimited article-demo runs
- unwatermarked result text and an explicit, user-triggered state link
What $4 one-time adds
- print the hydration loss gauge with its row workings
- CSV of ml replacement needed and row explanations
- last five reading summaries saved in this browser profile
$4 once for repeated filing of the hydration loss gauge, not for a better answer. Illustrative time basis: avoiding one five-minute manual reformat per saved reading; no market-price or guaranteed-savings claim.
Local history (this device)
- No saved runs yet — your first run files here.
Checkout is unavailable until a payment link is configured. The optional unlock is browser-local, profile-scoped and best-effort, not server-verified access. Clearing browser data can remove it; there is no account or cross-device recovery.
Boundary and sources
Fluid volume arithmetic from user-entered session figures. Not clinical or sports-medicine advice; consult a clinician or registered sports dietitian for heat illness, kidney conditions or sodium replacement.
- Method: Sports hydration protocols commonly replace 125 to 150 percent of net deficit over recovery to account for ongoing urine losses. At 125 percent, a 900 ml deficit requires 1,125 ml of post-session fluid.
- All sample records are invented examples. The app does not fetch measurements, policies, files or personal records.
- Google’s official pricing page, fetched 2026-09-29, lists free-tier access including AI Studio. Optional formatting only; limits and availability can change. Free-tier content may be used to improve products. Never paste private records there.
Mechanism: competence-autonomy-loop
Optional AI formatting, not calculation
For this hydration loss gauge, use the free AI Studio interface only if available to you, with no paid API key. Manual entry completes the same workflow for free. Supply only fictional or non-sensitive notes. Review its output against the source; never paste unresolved questions into the numeric rows.
Format my non-sensitive notes for a hydration loss gauge. Return plain rows only: training session | gross sweat loss ml | fluid drunk during session ml. Preserve supplied quantities exactly. Do not guess missing values; list questions separately. Do not calculate or add advice. I will check every row before pasting into the local tool.
Accepted schema: training session | gross sweat loss ml | fluid drunk during session ml. No AI response is executed as code.