Takeaways

• Hydrate before the day gets away from you.
• Add sodium when you know the day will include long sitting, heat, or heavy sweating.
• Use body weight and thirst as simple feedback, not guesswork.

Why this matters

The goal is not to chug water randomly. It is to start the day in a decent state and avoid drifting into a dehydrated one.

Sources

• ACSM. 2007. Exercise and fluid replacement. PMID: 17277604
• Armstrong. 2021. Rehydration during endurance exercise. PMID: 33803421
• Jardine et al. 2023. Pre-exercise hyperhydration review. PMID: 37490269