Proper hydration is essential for your physical and mental performance during training and competition. As you get dehydrated, your fitness and decision-making deteriorates.
Your hourly sweat rate can serve as a guideline for your fluid intake during training. Weigh yourself before and after training and track your fluid intake during the session.
Subtract your final weight from your starting weight. Add your fluid (and food) intake in kilograms. Divide the number by the training duration in minutes and multiply it times 60 to receive your hourly sweat rate.
Aim to make up for the fluid loss during and after your training and also replenish electrolytes like sodium, magnesium, and potassium - especially if you're a heavy and salty sweater.
If you’re still down on fluids after training, don’t drink all at once. Stretch your rehydration out across 1-2 hours to give your body time to absorb the fluids and electrolytes.
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