Water Intake Goals aim to keep hydration steady across daily life and training.
| Situation | Goal |
|---|---|
| Daily baseline | ~30–35 mL/kg body mass across the day |
| Before training | Drink to comfort in the hour before |
| During training | Sip regularly; more in heat or long sessions |
| After training | Rehydrate until urine is pale yellow |
Pair fluids with sodium during long or sweaty sessions.
