Copy of Leafy Virtual Nutrition Assistant

Spring Energy — Leafy bot

You can ask for any nutrition advice. Be precise in your questions and insist on the answers you want to receive. Leafy sometimes gets stubborn—please be patient as she’s learning!

Leafy — Nutrition Chatbot

Chat with Leafy for tailored tips on fueling, hydration, and recovery.

Sweat Rate Test

Run a 60–90 minute test to dial in your hydration by conditions and intensity.

🏃 Launch Sweat Rate Test
Guidelines
  • Pre-test: Avoid alcohol/caffeine/large meals 4h before; weigh yourself (minimal clothing); empty bladder; record weather; use a precise scale (±0.1 kg / 0.25 lb).
  • During: Exercise at target intensity/duration; measure all fluids; note intensity & environment; record HR if available; don’t change clothing.
  • Post: Towel off; re-weigh within 5 minutes; measure leftover fluids; note RPE (1–10); log end conditions.
  • Best practices: Repeat across hot/cool/humid; test different sports/intensities; avoid testing dehydrated/overtrained; use morning sessions for consistency.
  • Body-mass loss Weight lost (lb) ≈ Litres (L) ≈ Fluid oz Typical symptoms/effects during exercise*
    1% 1.6 lb ~0.73 L ~24.5 fl oz Thirst, dry mouth, mild fatigue, slight bump in heart rate and perceived effort.
    2% 3.2 lb ~1.45 L ~49.1 fl oz Noticeable performance drop; hotter skin/core temp; faster HR; higher RPE; early headache; slight dip in concentration.
    3% 4.8 lb ~2.18 L ~73.6 fl oz Marked fatigue; dizziness/light-headedness; increased cramp risk; irritability; slower decision-making; chills/goosebumps in heat.
    4% 6.4 lb ~2.90 L ~98.2 fl oz Heat-exhaustion territory: nausea, weakness, pounding/rapid pulse, headache; clammy or hot skin; possible vomiting; tunnel vision.
    5%+ 8.0 lb ~3.63 L ~122.7 fl oz Severe risk: confusion, staggering/collapse, very low urine output, potential heat illness—stop, cool, rehydrate, seek medical help if symptoms persist.