Determine how much you sweat is really important for being able to maintain proper levels of hydration and thus performance.
Here’s what to do:
Weigh yourself before and after 3 or 4 a practice, training sessions, or competitions on different days and in different environments. This will give you accurate view of how much you are sweating.
Subtract your post exercise body weight from your pre exercise body weight to determine how much you sweat during each bout of exercise. Then take the average of the 3-4 days.
For Example: If you lost 3 pounds in a 90-minute practice on a hot summer day. You can estimate that you sweat approximately 2lbs of sweat per hour!
After activity you want to drink 16-20oz of fluids for every pound lost. before you have to train/exercise again.