Hydration for Athletes
Athletes should aim for ~35 ml/kg base intake plus 500–750 ml per training hour, with electrolytes for sessions over 60 minutes.
Key takeaways
- 35 ml/kg/day baseline
- +500–750 ml per training hour
- Electrolytes for sessions >60 minutes
- Pale-yellow urine = adequate hydration
Definition
Hydration is the maintenance of body fluid balance for cardiovascular function, thermoregulation and performance. Even 2% dehydration measurably impairs endurance and cognitive performance.
Targets
Base: 35 ml/kg/day.
Training: +500–750 ml per training hour.
Electrolytes: add for sessions >60 minutes, hot conditions or heavy sweaters.
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