Athletes often rely on outdated hydration strategies that fail to account for individual variation in sweat rate and electrolyte losses. A new evidence-based hydration protocol, reviewed by leading sports medicine experts, provides clear targets across three critical phases: daily baseline intake, pre-exercise preparation, and post-activity recovery.
The framework recommends 30–35 mL fluid per kilogram of bodyweight as a daily foundation, with pale yellow urine serving as a practical marker of adequate hydration status. During prolonged exercise lasting more than 60 minutes, athletes require 500–1,000 mL fluid paired with 300–1,000 mg sodium per hour, depending on exercise intensity and environmental conditions. Post-exercise recovery demands replacement of 150% of fluid lost over 2–4 hours, combined with sodium and food to optimise retention.
Crucially, the protocol emphasises individualisation. Athletes must test their personal sweat rate and sodium losses during training rather than relying on generic recommendations during competition.
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