How to Adjust
Hydration

When racing or training in hot and humid environments, sweat rate and sodium losses increase significantly while fluid tolerance may become limited.

The goal is to support hydration by matching sodium losses rather than forcing fluid intake.

Hydration approach

• Drink to thirst rather than targeting a fixed fluid volume
• Avoid heavy fluid intake early in the session
• Keep drinking steady rather than reactive

Where sodium fits

Sodium losses rise significantly in the heat.

Separating sodium from fluid allows intake to increase without relying on excess drinking.

This supports hydration while helping maintain gut comfort.

Example sodium support

Typical sodium range in hot conditions:

800–1200 mg sodium per hour

Example capsule strategy:

• 2–3 capsules per hour
• Adjust based on sweat rate and race duration

Key cues

• Gut comfort during sustained drinking
• Signs of cramping or excessive fatigue
• Ability to maintain fluid intake without GI distress

This protocol prioritises matching sodium losses rather than forcing fluid intake.

During long or back-to-back training days, hydration demands accumulate across multiple sessions.

The goal is to maintain steady fluid and sodium balance across the day, rather than trying to replace everything after a single session.

Hydration approach

• Spread fluid intake evenly across the day
• Avoid leaving hydration until later sessions
• Don’t rely on a single large drink to “catch up”

Where sodium fits

Sodium losses accumulate across longer sessions and repeated training blocks.

Distributing sodium intake gradually helps maintain hydration stability and supports recovery between sessions.

Separating sodium from fluid allows intake to be adjusted without increasing total fluid volume.

Example sodium support

Typical sodium range during long training:

600–1000 mg sodium per hour of training

Example capsule strategy:

• 2 capsules per hour during longer sessions
• Continue moderate sodium intake between sessions if sweating continues

Adjust based on:

• session duration
• temperature
• sweat rate

Key cues

• Late-day fatigue or “flat” feeling
• Signs of cramping during later sessions
• Ability to recover between workouts

This protocol prioritises consistency across the training day rather than large corrections after a single session.

When training volume drops, sweat losses are low but hydration decisions matter more.

The goal during taper is stability — not loading.

Hydration approach

• Drink to thirst rather than a fixed target
• Avoid forcing extra fluids “just in case”
• Maintain normal carbohydrate intake

Where sodium fits

Sodium supports fluid retention when sweat losses are low.

Separating sodium from fluid allows intake to be adjusted without increasing fluid volume.

Example sodium support

Typical range:

300–600 mg sodium in the hours before racing

Example capsule strategy:

• 1 capsule with morning fluids
• 1 capsule 60–90 min before start

Key cues

• Frequent urination → possible over-drinking
• Thirst should guide fluid intake
• Aim to feel light and settled, not bloated

During travel and early heat exposure, hydration balance can shift even when training load is low.

Long flights, dry environments, and sudden climate changes can increase fluid loss while disrupting normal hydration habits.

The goal is to maintain stable hydration without excessive drinking.

Hydration approach

• Drink to thirst during flights and travel days
• Avoid forcing fluids without appetite or thirst
• Maintain regular meals when possible

Where sodium fits

Travel and climate changes can disrupt fluid balance even without heavy sweating.

Sodium helps support hydration stability without requiring large fluid intake.

This can be useful during:

• long flights
• dry environments
• sudden heat exposure

Example sodium support

Typical sodium support during travel:

300–600 mg sodium across the day

Example capsule strategy:

• 1 capsule during longer flights
• 1 capsule with first fluids after arrival

Adjust based on:

• travel duration
• climate change
• individual sweat history

Key cues

• Thirst and natural fluid intake
• Urine frequency
• Sleep quality and overall “settled” feeling

This protocol focuses on balance rather than replacing sweat losses.

Some athletes struggle with sweet or heavily flavoured hydration products, particularly during long sessions or races.

When flavour fatigue or GI discomfort limits drinking, hydration strategies should prioritise palatability and simplicity.

Hydration approach

• Keep fluids neutral and easy to drink
• Avoid relying on sweetness to drive intake
• Maintain steady fluid intake without flavour fatigue

Where sodium fits

Sodium can be consumed independently of sweet or flavoured drinks.

Separating sodium from fluid allows hydration to continue even when sweetness or concentrated drinks become difficult to tolerate.

This can support hydration when appetite drops or GI sensitivity increases.

Example sodium support

Typical sodium range during longer sessions:

600–1000 mg sodium per hour

Example capsule strategy:

• 2 capsules per hour alongside plain water or neutral drinks
• Adjust intake based on sweat rate and session duration

Key cues

• Willingness to continue drinking late in sessions
• GI comfort during sustained exercise
• Consistent fluid intake without flavour fatigue

This protocol removes palatability as a limiter to hydration.