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När svett avdunstar på huden för den med sig en stor mängd termisk energi (cirka 580 kcal per liter avdunstat vatten).",{"type":21,"tag":30,"props":119,"children":120},{},[121,123,128],{"type":27,"value":122},"En löpare kan svettas mellan ",{"type":21,"tag":60,"props":124,"children":125},{},[126],{"type":27,"value":127},"0,5 och 2,5 liter per timme",{"type":27,"value":129}," beroende på intensitet, temperatur, luftfuktighet och träningsnivå.",{"type":21,"tag":30,"props":131,"children":132},{},[133,138],{"type":21,"tag":60,"props":134,"children":135},{},[136],{"type":27,"value":137},"Luftfuktighet är fiende nummer ett.",{"type":27,"value":139}," Svettningens effektivitet beror helt på avdunstning. Vid torr 35°C avdunstar svett lätt. Vid 28°C och 80% luftfuktighet är avdunstningen mycket begränsad: svetten rinner men kyler knappt. 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Gyllene regeln: ",{"type":21,"tag":60,"props":342,"children":343},{},[344],{"type":27,"value":345},"vänta inte tills du är törstig för att dricka",{"type":27,"value":347},".",{"type":21,"tag":48,"props":349,"children":351},{"id":350},"upplevd-ansträngning-ökar-oberoende-av-prestation",[352],{"type":27,"value":353},"Upplevd ansträngning ökar oberoende av prestation",{"type":21,"tag":30,"props":355,"children":356},{},[357,359,364],{"type":27,"value":358},"På sommaren är det klokast att ",{"type":21,"tag":60,"props":360,"children":361},{},[362],{"type":27,"value":363},"springa efter RPE istället för måltempo",{"type":27,"value":365},". 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