Hydration supports blood volume, temperature control, and performance.
| Situation | Guide |
|---|---|
| Daily baseline | ~30–35 mL/kg body mass across the day |
| Before training | Drink to comfort in the hour before |
| During training | Small, regular sips; increase with heat and sweat rate |
| After training | Rehydrate until urine returns to pale yellow |
Adjust for heat, altitude, and session length. Pair fluid with sodium during long or sweaty sessions.
Water Intake Goals aim to keep hydration steady across daily life and training.
Electrolyte Balance keeps sodium, potassium, and other minerals in ranges that support nerves, muscles, and fluid status.
Sodium helps regulate fluid balance and nerve signals.
