Tools

Hydration planner

Set a daily water baseline that reflects your weight, training load, and climate so energy stays predictable.

Add 250–500 ml 30 minutes before training and replace sweat losses after sessions.
Flavor water with citrus or electrolytes when heat or volume climbs.
Use clear or pale yellow urine as a quick compliance check.

Hydration needs vary with medical conditions. Use this as a starting point and adjust with your coach or clinician.