Why Hydration Matters

Hydration impacts performance, recovery, and health. Even 2% dehydration reduces power and focus.

Key Principles

• Start all sessions well-hydrated.
• Replace fluids lost in sweat.
• Use electrolytes for long/hot sessions.

Pre-Session

• Drink 500ml water 1–2 hours before.
• Check urine color (aim for pale yellow).

During Session

• Drink 150–250ml every 20 minutes.
• Use electrolyte tabs for sessions >60 mins or in heat.
• Monitor thirst and sweat rate.

Post-Session

• Weigh yourself pre- and post-exercise; replace 150% of fluid lost.
• Continue sipping fluids for several hours.

Common Mistakes

• Waiting to drink until thirsty.
• Ignoring electrolyte needs.
• Over-hydrating with plain water only.