hydrationsweatelectrolytes
Is Drinking Only When Thirsty Too Late? Build Your Own Hydration Plan
Instead of forcing the same number of liters on everyone, account for the conditions and your individual sweat loss.
Start with this check
Fluid needs vary with body size, sweat rate, temperature, duration, and intensity, so a fixed formula can lead to either too little or too much intake.
Try these steps in order
- On typical hot days, estimate your individual sweat loss from pre- and post-play body weight, fluid intake, and urination.
- Prepare water and an electrolyte drink that you can consume regularly in small amounts at each changeover.
- After the match, use thirst, urine, and recovery of body weight to adjust the next plan.
Bottom line
A sound hydration plan is a repeatable habit matched to your sweat loss and the weather, not a fashionable one-size-fits-all formula.
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