HYDRATION INTELLIGENCE SYSTEM

Build Your Hydration & Fuelling Profile

A four-step guided system that builds your precise fluid, sodium, carbohydrate, and capsule strategy — for training or racing.

Physiology

Your body is the starting point. These inputs calibrate every calculation that follows — the same way a sports scientist would begin your assessment.

Body Weight Used to scale sweat volume estimates and total fluid requirements to your body mass.

Training Level More experienced athletes often produce higher sweat volumes due to earlier onset of sweating and greater thermoregulatory efficiency.

Gut Sensitivity During Exercise Athletes with a sensitive gut may need to moderate carbohydrate intake rates. We use this to adjust your upper fuelling limit.

Heat Acclimation Status Athletes acclimatised to heat sweat earlier and in greater volumes. This directly increases fluid and sodium requirements.

Environment

Conditions are one of the biggest drivers of sweat rate. A 10°C rise in temperature can increase fluid losses by 30–50% — whether you're training or competing.

Air Temperature The primary environmental driver of sweat rate. Applied as a multiplier to your baseline fluid requirements.

Cool <15°

Mild 15–25°

Warm 25–35°

Hot >35°

Humidity High humidity reduces sweat evaporation, so your body sweats more to achieve the same cooling. This increases total fluid loss.

Training or Racing Setting Indoor sessions remove the benefit of wind cooling and often run warmer than outdoor conditions, raising effective thermal load.

Sun Exposure Direct sun adds 3–8°C to effective thermal load, increasing sweat rate beyond what air temperature alone suggests.

Sweat & Sodium Profile

Sweat rate and sodium concentration are the two most individualised hydration variables. Select the profiles that best describe you — or enter your sweat test data for precision.

Sweat Profile How much you sweat determines how much fluid you need to replace each hour. Athletes range from 0.5 L to over 2.5 L per hour.

Sodium Loss Profile Sodium concentration in sweat varies up to 4× between individuals. Athletes who lose more sodium need proportionally more to replace it.

How to identify your sodium loss

White salt marks on dark kit after drying · Salty taste on lips during training or racing · Stinging eyes in warm or humid conditions · Cramping in heat despite adequate fluid intake

Entering your sweat test data overrides the preset selections above and significantly improves accuracy.

Measured Sweat Rate Weigh yourself before and after a 1-hour session with no fluid intake. 1 kg weight loss ≈ 1 L sweat.

L / hr

Sweat Sodium Concentration Obtained via a sweat test (e.g. Precision Hydration). If unsure, leave blank and use the preset above.

mg / L

Session Details

Tell us about your session — whether you're heading out for a training block or toeing the start line. Duration and intensity determine your carbohydrate and total fluid targets.

Session Type Competitive sessions typically call for higher carbohydrate intake and more precise sodium management than training.

Sport or Discipline Different sports have different metabolic demands and practical fuelling constraints. Triathlon generates a specific segment-by-segment breakdown.

Triathlon Format Format determines approximate split durations used to calculate per-discipline fluid, sodium, and capsule targets.

Session Duration Total duration determines cumulative fluid, sodium, and carbohydrate requirements. Carbohydrate needs increase beyond 75–90 minutes.

2h 00m

30m2hr4hr6hr12hr

Effort Level Higher intensity increases carbohydrate oxidation and metabolic heat production, raising both fuel and fluid demands.

Hydration Setup If your drink already contains sodium, we subtract that from your capsule requirement so you're not doubling up.

Fluid Access During Session Knowing your resupply frequency lets us translate hourly targets into practical carry volumes and stop strategies.

Your Strategy

Your personalised hydration and fuelling plan — built from your physiology, conditions, sweat profile, and session demands.

Hydration

— Sweat Rate L / hr

— Fluid Target ml / hr

— Total Fluid ml for session

Sodium

— Sodium Loss mg / hr

— Sodium Target mg / hr

— From Drink mg / hr

— Remaining to Cover mg / hr via capsules

— Total Sodium mg for session

Fuelling

— Carbohydrate Target g / hr

— Total Carbohydrate g for session

Lytework Capsule Plan

— Capsules per hour

— Total Capsules for session

— Timing Protocol recommended interval

Execution Guidance

High Confidence

Calculation Transparency

lytework HYDRATION INTELLIGENCE

— ml/hr fluid

— mg/hr sodium

— g/hr carbs

— capsules/hr

PERSONALISED REPORT

Get Your Full Hydration & Fuelling Profile

Enter your email and we'll send your complete Lytework Hydration Intelligence report — including your full sodium strategy, carbohydrate timing plan, capsule protocol, and triathlon segment breakdown.

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LIVE PREVIEW

Updates as you build your profile

Sweat Rate — L/hr

Fluid Target — ml / hr

Sodium Target — mg / hr

Carbohydrate — g / hr

Capsules — per hr

Physiology

Environment

Sweat & Sodium

Session Details

Order Special Instructions

Subtotal

Build Your Hydration & Fuelling Profile

Physiology

Environment

Sweat & Sodium Profile

Session Details

Your Strategy

Hydration

Sodium

Fuelling

Lytework Capsule Plan

Triathlon Segment Breakdown

Execution Guidance

Get Your Full Hydration & Fuelling Profile