Hydration IMPORTANT

• Pre-event

  2-4 hours before - 5-10 ml/kg
• during event

  limit body mass losses to less then 2%
• during event

  limit excessive electrolyte imbalance
• ACSM say around 0.4-0.8 litres per hour
• how much sodium?


  460-1150 mg/liters
• Hyponatremia is low sodium levels in blood, over drinking could be a reason
• Post-exercise

  rapid recovery - less then 12 hours - consume 1.25 to 1.5 litres per kg of body mass lost
• Post-exercise

  normal recovery time - more then 12 hours - resume back to normal diet and drink plenty of water
• sweat rate:

  weight loss + volume consumed - Urine loss / duration of exercise