Fluid intake for athletes

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17 oz of fluid Immediately prior to training / competition 6 - 12 oz of fluid Every 15 - 20 minutes during training / competition 6 - 12 oz of fluid Exercise longer than one hour Be sure to include a carbohydrate source in the form of solid, gel or sports drinks. Consume roughly 30 - 60 grams of carbohydrate per hour. 600 - 1200 ml of a.

Web. An athlete's weight (say 150 lbs) multiplied by this percentage is the amount of fluid athletes should try to drink as a replacement (150lbs x 0.01 to 0.02 = 1.5 to 3 lbs body weight loss, or 24 to 48 fl oz). Given a hot day or a high sweat rate, this number can increase. Athletes who compete in high energy, endurance related events (such as marathons) should learn to monitor their water intake carefully. For athletes of this caliber, the most critical nutritional need is water. Water controls body temperature and keeps working muscles cool. Water is also acts as a lubricant for joints and muscles. The goal of fluid replacement during exercise is to prevent large body fluid losses that can adversely affect performance (Casa et al., 2000). The post exercise recovery period should be used to fully restore all remaining fluid losses from the exercising session (Casa et al., 2000). Calculating Athletes Sweat Rate. Recommendations are established that when cycling at moderate intensity for >1 to ≤2 h, cyclists should expect a gain in performance of at least 2% if fluid is consumed at a rate of 0.15-0.20 mL/kg body mass/min and during high-intensity 1 h cycling exercise, which is associated with reductions in ECP. Expand 25 PDF.

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In chemistry, there are three definitions in common use of the word base, known as Arrhenius bases, Brønsted bases, and Lewis bases.All definitions agree that bases are substances that react with acids, as originally proposed by G.-F. Rouelle in the mid-18th century..

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Endurance athletes need to watch their hydration throughout the day and especially during workouts. As little as a 1-2% reduction in body weight due to water loss can result in decreases in athletic performance. Fluid Intake Guidelines. The normal daily fluid intake for me is 3.7 liters. For women, it's a little less at 2.7 liters.

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The common injury encountered by officials and athletes is characterized by fatigue due to inadequate intake of water. - 30035487 ... The common injury encountered by officials and athletes is characterized by fatigue due to inadequate intake of water. BaeYang2974 is waiting for your help. Add your answer and earn points. New questions in World.

Your fluid intake should be spread out over the hour, for example, 250 ml every 15 minutes. ... Athletes who get a nervous stomach before training or competition can try a liquid meal replacement two to three hours before activity. Liquid meal replacements can also be useful when an athlete is following a low energy diet, making weight or.

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¡Sin agua no funciona nada! Beber adecuadamente y en medida suficiente es esencial para deportistas. Te damos algunos consejos de ingesta de líquidos para un rendimiento óptimo.

Web. 17 oz of fluid Immediately prior to training / competition 6 - 12 oz of fluid Every 15 - 20 minutes during training / competition 6 - 12 oz of fluid Exercise longer than one hour Be sure to include a carbohydrate source in the form of solid, gel or sports drinks. Consume roughly 30 - 60 grams of carbohydrate per hour. 600 - 1200 ml of a.

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To prevent excessive fluid and electrolyte loss, they recommend that athletes follow these guidelines during their exercise routines: Drink 3 to 8 ounces of a 6% to 8% carb-electrolyte beverage every 10 to 20 minutes during any exercise lasting longer than 60 to 90 minutes. After Exercise.

• A sensory deprivation float tank that houses 1,200 pounds of Epsom salt dissolved in water at skin temperature to remove athletes from light, sound and some gravitational force. • Infrared hyperthermic Cocoon pods for Far-Infrared light therapy and vibrational massage.

An athlete's approach to fiber should vary some from that of a person not actively training. The recommended daily intake is 20 to 35 grams, whereas 10 to 15 grams is what most individuals ingest on a daily basis. 2 The goal should always be to obtain the recommended amount from whole foods rather than supplements.

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The recommended daily intake for protein is 1.6-2g per kilogram body weight per day, with athletes consuming the higher end of this range (2). When is the Best time to take whey? Although there is no one best time to consume any protein, there are more optimal times to include it in our diet.

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Dec 05, 2018 · Dehydration can be defined as decrease in total body water content due to fluid loss, diminished fluid intake, or both . Fluid imbalance as dehydration or overhydration is associated with morbidity and mortality particularly in older adults . In healthy adults with normal Body Mass Index (BMI), water accounts for 60% of body weight [1, 6]..

Before Exercise: Drink 16 ounces of water two hours before physical activity begins, and another 8-16 ounces right before exercising. During Exercise: Every 15-20 minutes, drink at least 4-6.

MINIMUM FLUID CALCULATOR To use the calculator: Enter your pre-event weight in pounds or kilograms. Weigh yourself, ideally with no clothes on, with an empty bladder before a workout. Enter your event length in hours and minutes. Choose a finish time that is reasonable, not ideal or "best-case scenario." Enter your maximum hourly fluid needs.

Research on hyponatremia during mountain marathons is scarce. The present study aimed to investigate the prevalence of exercise-associated hyponatremia during a 44-km trail running race that reached an altitude of 2780 m (Olympus Marathon). Sixty-two runners (five women) who completed the race participated in the study (age: 34.4 ± 8.6 years; height: 1.77 ± 0.06 m; and weight: 75.

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28th August 2015 at 12:53 am. [] The recommended amount of water to be consumed is 2 litres per day, plus 1 litre per hour of exercise. If you exercise for 3 hours then you need 5 litres for that day (see chart here). [].

Cold beverages are Health and wellbeing Suggestions of fluid intake for Athletes. Voluntary drinking before the thirst signals. Initially, one experiences thirst and discomfort when they lose 1% of body fluid. If you feel thirsty, you are already dehydrated. Try to avoid caffeinated and alcoholic beverages, while they do supply water to the.

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Here are some tips to help you with your fluid goals: Always start exercise hydrated to lower the risk of becoming dehydrated during exercise Aim for pale-yellow, straw coloured urine as a useful sign of adequate hydration.

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Iodine is the fourth halogen, being a member of group 17 in the periodic table, below fluorine, chlorine, and bromine; it is the heaviest stable member of its group.(The fifth and sixth halogens, the radioactive astatine and tennessine, are not well-studied due to their expense and inaccessibility in large quantities, but appear to show various unusual properties for the group due to ....

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Generally speaking adults need about 1,5 to 2 litres of FLUID a day. If it is very hot and/or you do strenuous exercise then you can probably increase your fluid intake to 3 or 3,5 litres a day (depends how much liquid you lose by sweating). What are the benefits of drinking 4 Litres of water a day? What are the benefits of drinking water?.

Choice of fluid should be dictated by taste preference, since volume of intake, rather than fluid content, is the most critical issue in child athletes. Since children may lack motivation for proper fluid intake behaviours, the responsibility falls to coaches and parents to assure that young athletes receive appropriate hydration during and.

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Your blood is 90% water and your level of hydration determines how easy or difficult it is for your cardiovascular system to pump blood to deliver oxygen and nutrients to your body. Aim to drink close to an ounce of water per pound of bodyweight every day. That's 160 ounces per day if you weigh 160lbs.

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The common injury encountered by officials and athletes is characterized by fatigue due to inadequate intake of water. - 30035487 ... The common injury encountered by officials and athletes is characterized by fatigue due to inadequate intake of water. BaeYang2974 is waiting for your help. Add your answer and earn points. New questions in World.

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For example, during an Ironman-distance triathlon, an athlete with a normal sweat sodium concentration of 40 mmol/liter, losing a modest 1.0 liter of sweat each hour, would lose 11.0 grams of sodium (contained in 27.6 grams of sodium chloride) in 12 hours of racing. Of course, an athlete with saltier sweat would lose considerably more. The goal of fluid replacement during exercise is to prevent large body fluid losses that can adversely affect performance (Casa et al., 2000). The post exercise recovery period should be used to fully restore all remaining fluid losses from the exercising session (Casa et al., 2000). Calculating Athletes Sweat Rate.

Your blood is 90% water and your level of hydration determines how easy or difficult it is for your cardiovascular system to pump blood to deliver oxygen and nutrients to your body. Aim to drink close to an ounce of water per pound of bodyweight every day. That's 160 ounces per day if you weigh 160lbs.

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Research on hyponatremia during mountain marathons is scarce. The present study aimed to investigate the prevalence of exercise-associated hyponatremia during a 44-km trail running race that reached an altitude of 2780 m (Olympus Marathon). Sixty-two runners (five women) who completed the race participated in the study (age: 34.4 ± 8.6 years; height: 1.77 ± 0.06 m; and weight: 75.

Web. Subjects began in either a hyperhydrated state or a normally hydrated state and drank 2.5 ml of fluid per kg of bodyweight throughout both trials. There was no difference in performance. In theory, hyperhydration might make more sense before running competitions, because it is not possible to drink as much during running as during cycling.

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Overall, a hydration plan for athletes means focusing on hydration over the course of the day, not just around workouts, for optimal benefits. On average, a physically active individual should consume 3 to 4 liters of fluid per day. Individuals who train more than two hours per day should be consuming more than 7 or 8 liters per day.

How much should young athletes drink each day? There are no official guidelines for fluid intake, although many health professionals advise drinking 1 ½ litres per day as a general guide. The European Food Safety Authority (EFSA) recommends children aged 9 - 13 years drink 1.3 - 1.5 litres daily; those over 14 years between 1.4 and 1.8 litres.

• A sensory deprivation float tank that houses 1,200 pounds of Epsom salt dissolved in water at skin temperature to remove athletes from light, sound and some gravitational force. • Infrared hyperthermic Cocoon pods for Far-Infrared light therapy and vibrational massage.

Subjects began in either a hyperhydrated state or a normally hydrated state and drank 2.5 ml of fluid per kg of bodyweight throughout both trials. There was no difference in performance. In theory, hyperhydration might make more sense before running competitions, because it is not possible to drink as much during running as during cycling.

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The practical application of this knowledge requires that athletes follow a more-aggressive fluid-replacement regimen than is now usually the case. Successful implementation of this regimen requires that coaches, athletes, and support personnel are made aware of the practical benefits of adequate fluid replacement, that appropriate fluid.

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This study was modeled after work by Taaffe et al. (1995) which concluded that female athletes who do not engage in weight-bearing-activities had lower BMD. METHODS: Height, weight, and calcium intake was collected for female students (20.0±1.3 years); 23 runners (R), 9 swimmers (S), 15 water polo players (WP), and 24 controls (C).

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Iodine is the fourth halogen, being a member of group 17 in the periodic table, below fluorine, chlorine, and bromine; it is the heaviest stable member of its group.(The fifth and sixth halogens, the radioactive astatine and tennessine, are not well-studied due to their expense and inaccessibility in large quantities, but appear to show various unusual properties for the group due to ....

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Overall, a hydration plan for athletes means focusing on hydration over the course of the day, not just around workouts, for optimal benefits. On average, a physically active individual should consume 3 to 4 liters of fluid per day. Individuals who train more than two hours per day should be consuming more than 7 or 8 liters per day.

Guidelines for fluid intake should be individualised as each athlete has a different sweat rate. However, general guidelines and principles can still be used to help determine an individuals drinking before, during and after performance. Guidelines for fluid intake before performance.

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Cold beverages are Health and wellbeing Suggestions of fluid intake for Athletes. Voluntary drinking before the thirst signals. Initially, one experiences thirst and discomfort when they lose 1% of body fluid. If you feel thirsty, you are already dehydrated. Try to avoid caffeinated and alcoholic beverages, while they do supply water to the.

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As far as how much your daily intake of water should be, The American College of Sports Medicine that 12 quarts is the maximum amount to drink in a 24-hour period. About the Author Mauro Di Pasquale Dr. Mauro Di Pasquale is one of the most influential voices on diet, performance and athletic training in the world. His innovative work in finding nu.

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Before Exercise: Drink 16 ounces of water two hours before physical activity begins, and another 8-16 ounces right before exercising. During Exercise: Every 15-20 minutes, drink at least 4-6.

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Subjects began in either a hyperhydrated state or a normally hydrated state and drank 2.5 ml of fluid per kg of bodyweight throughout both trials. There was no difference in performance. In theory, hyperhydration might make more sense before running competitions, because it is not possible to drink as much during running as during cycling.

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Jul 29, 2022 · In NHANES III (study), fluids (drinking water and beverages) provided 3.0 L (101 fluid ounces; about 13 cups) and 2.2 L (74 fluid ounces or about 9 cups) per day for men and women age 19 to 30, representing approximately 81 percent of total water intake. Water contained in food provided about 19 percent of total water intake.".

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Web. Research on hyponatremia during mountain marathons is scarce. The present study aimed to investigate the prevalence of exercise-associated hyponatremia during a 44-km trail running race that reached an altitude of 2780 m (Olympus Marathon). Sixty-two runners (five women) who completed the race participated in the study (age: 34.4 ± 8.6 years; height: 1.77 ± 0.06 m; and weight: 75.

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This study was modeled after work by Taaffe et al. (1995) which concluded that female athletes who do not engage in weight-bearing-activities had lower BMD. METHODS: Height, weight, and calcium intake was collected for female students (20.0±1.3 years); 23 runners (R), 9 swimmers (S), 15 water polo players (WP), and 24 controls (C).

Iodine is the fourth halogen, being a member of group 17 in the periodic table, below fluorine, chlorine, and bromine; it is the heaviest stable member of its group.(The fifth and sixth halogens, the radioactive astatine and tennessine, are not well-studied due to their expense and inaccessibility in large quantities, but appear to show various unusual properties for the group due to ....

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As far as how much your daily intake of water should be, The American College of Sports Medicine that 12 quarts is the maximum amount to drink in a 24-hour period. About the Author Mauro Di Pasquale Dr. Mauro Di Pasquale is one of the most influential voices on diet, performance and athletic training in the world. His innovative work in finding nu.

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In the 1970s, sugary drinks made up about 4% of U.S. daily calorie intake; by 2001, that had risen to about 9%. [26] Children and youth in the US averaged 224 calories per day from sugary beverages in 1999 to 2004—nearly 11% of their daily calorie intake. [27].

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Generally speaking adults need about 1,5 to 2 litres of FLUID a day. If it is very hot and/or you do strenuous exercise then you can probably increase your fluid intake to 3 or 3,5 litres a day (depends how much liquid you lose by sweating). What are the benefits of drinking 4 Litres of water a day? What are the benefits of drinking water?.

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Web. Subjects began in either a hyperhydrated state or a normally hydrated state and drank 2.5 ml of fluid per kg of bodyweight throughout both trials. There was no difference in performance. In theory, hyperhydration might make more sense before running competitions, because it is not possible to drink as much during running as during cycling.

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Cold beverages are Health and wellbeing Suggestions of fluid intake for Athletes. Voluntary drinking before the thirst signals. Initially, one experiences thirst and discomfort when they lose 1% of body fluid. If you feel thirsty, you are already dehydrated. Try to avoid caffeinated and alcoholic beverages, while they do supply water to the.

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Sweat can contain anywhere from 500-2,400mg of sodium per liter and athletes have been reported to lose up to 8,000mg per hour during intense workouts. This is an extremely variable amount and makes precise sodium recommendations for athletes difficult.

Sweating is the main way athletes lose sodium and fluids during exercise. That's basically why those of us who train regularly have different needs when it comes to replacing sodium than those who don't. Everyone loses a different amount of sodium in their sweat. At Precision Fuel & Hydration, we see athletes who lose from as little as 200mg.

of fluid intake. Clear water bottles marked in 100-mL (3.4-fl oz) increments provide visual reminders to athletes to drink beyond thirst satiation or the typical few gulps. Carrying water bottles or other hydration systems, when practical, during exercise encourages greater fluid volume ingestion. 4. Athletes should begin all exercise sessions.

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• A sensory deprivation float tank that houses 1,200 pounds of Epsom salt dissolved in water at skin temperature to remove athletes from light, sound and some gravitational force. • Infrared hyperthermic Cocoon pods for Far-Infrared light therapy and vibrational massage.

This is rare and tends to develop among endurance athletes and soldiers. There are no official guidelines about how much water to drink. To avoid water intoxication, some sources recommend drinking no more than 0.8 to 1.0 liters of water per hour. ... For most people, there is really no limit for daily water intake and a gallon a day is not.

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How much should young athletes drink each day? There are no official guidelines for fluid intake, although many health professionals advise drinking 1 ½ litres per day as a general guide. The European Food Safety Authority (EFSA) recommends children aged 9 - 13 years drink 1.3 - 1.5 litres daily; those over 14 years between 1.4 and 1.8 litres.

Hydration status and weight were examined in the morning, before and immediately after the training. All athletes trained 90 min and they consumed fluids ad libitum during the exercise. According.

According to the American Academy of Pediatrics, young athletes drink 1 - 1.5 liters or 34 - 50 ounces of water per hour during the activity. This brings us to the notion that underconsumption and overconsumption of fluids are both foul plays. What we need is an optimum amount of fluid intake which can replenish our lost body stores.

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From healthy diet plans to helpful weight loss tools, here you'll find WebMD's latest diet news and information..

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Sweating is the main way athletes lose sodium and fluids during exercise. That's basically why those of us who train regularly have different needs when it comes to replacing sodium than those who don't. Everyone loses a different amount of sodium in their sweat. At Precision Fuel & Hydration, we see athletes who lose from as little as 200mg.

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Children may not recognize the need to replace lost fluids, and both children as well as coaches need specific guidelines for fluid intake. 52 Additionally, children may require longer acclimation to increases in environmental temperature than do adults. 30, 31 Recommendations are for child athletes or children in hot climates to begin athletic ....

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According to the American College of Sports Medicine (ACSM), sipping on 5-7ml/kg bodyweight approximately 4 hours before exercise is ideal to properly hydrate the body, but also allow for proper excretion of excess fluid (Bean, 2013). 2. During Exercise.

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Hydration is essential all year round but becomes increasingly crucial during the UAE's sizzling summer months. Unfortunately, dehydration is common throughout the world, with some estimating 75% of the adult population may suffer from chronic dehydration. This article explores the causes of dehydration and how consuming bone broth is one of the most effective methods to replenish and.

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Your fluid intake should be spread out over the hour, for example, 250 ml every 15 minutes. ... Athletes who get a nervous stomach before training or competition can try a liquid meal replacement two to three hours before activity. Liquid meal replacements can also be useful when an athlete is following a low energy diet, making weight or.

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According to the American College of Sports Medicine (ACSM), sipping on 5-7ml/kg bodyweight approximately 4 hours before exercise is ideal to properly hydrate the body, but also allow for proper excretion of excess fluid (Bean, 2013). 2. During Exercise.

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the average liter of human sweat contains ~1000mg sodium (range ~200mg/l - 2000mg/l) and sweat rates easily reach 1.5-2 litres per hour in trained athletes, so it's very easy for some of us doing multiple hours of exercise a day, on multiple days of the week, to rack up some significant sodium (and fluid) losses compared with the rest of the.

Sodium consumption range: include 180-225+ mg sodium/8oz fluids consumed during activity to accelerate absorption and fluid retention and encourage fluid intake by driving the thirst mechanism. Keep in mind this is highly individual and varies significantly among athletes.

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Web. Here are some tips to help you with your fluid goals: Always start exercise hydrated to lower the risk of becoming dehydrated during exercise Aim for pale-yellow, straw coloured urine as a useful sign of adequate hydration.

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Softball Nutrition - SportsRd.org. Since an athlete's sweat loss during exercise is an indicator of hydration status, athletes are advised to follow customized fluid replacement plans that consider thirst, urine color, fluid intake, sweat loss and body weight changes that occur during exercise. Minimize Dehydration Dehydration can occur in virtually every physical activity scenario.

Athletes were involved in international (3.1%), national (34.1%) and regional (44.9%) competitions. Median fluid intakes during training were 0.25 L/h; 150 athletes reported fluid intake below the median, whilst 23 athletes (6.5% of total sample) reported fluid intake at or above currently published exercise hydration guidelines (NATA and ACSM).

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Medline Plus calls water the most overlooked but necessary nutrient for athletes. As you lose water from your body via sweat, you'll need to replace that fluid with new water to stay healthy and stave off the dangerous effects of dehydration. ... If you think skipping your water intake isn't a big deal, think again. Dehydration can occur when.

A one-pound drop equates to losing 16 ounces of sweat and means you should target drinking 16 ounces of fluid during similar exercise bouts. Knowing your sweat rate takes the guesswork out of drinking during exercise, and reduces the risk of health problems associated with consuming too much or too little water. Sodium in sweat.

To ensure optimal hydration status at the start of each session and to promote voiding prior to the start of training or your completion, you should aim to drink 5 to 10 milliliters per kilogram of body weight (2-4 mL/lb) in the two to four hours prior (Thomas, Erdman, and Burke 2016).

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