Hydration

Steady fluids plus electrolytes for longer or hot sessions keep performance and recovery on track.

Well established1 min read

Aim for 2-3+ L/day fluids, add 300-700 mg sodium/L in long/hot sessions, and monitor urine color (pale yellow).

And how much do you eat?Snap your plate. Carve counts it and shows your gap.

What is hydration?

Hydration is maintaining adequate fluid and electrolyte balance. It underpins performance, thermoregulation, and recovery for training.

How does it work?

Fluids regulate blood volume and temperature. Electrolytes (sodium, potassium, magnesium) support nerve and muscle function. Dehydration impairs strength, power, and focus, raising perceived exertion. Adequate hydration improves pump and nutrient delivery during Volume and Intensity work.

Practical application

Drink steadily through the day; start sessions hydrated. For >60-75 minute or hot sessions, add sodium/electrolytes to water. Include salty foods in meals. Track body weight changes across sessions to gauge fluid losses (~1-2% loss is typical to replace). Limit chugging massive amounts at once; sip to avoid GI upset. Keep caffeine timing sensible to protect Sleep.

Daily base2-3+ L fluids; more if large, active, or in heat.
TrainingAdd sodium (300-700 mg/L) for long/hot sessions; sip during.
MonitoringPale yellow urine and stable session weight changes guide intake.

Common mistakes

Ignoring electrolytes when sweating heavily, leading to cramps and drop in performance.
Overdrinking plain water rapidly, causing GI distress or dilution.
Forgetting to front-load hydration before long sessions.