An evidence-based hydration protocol distils athlete fluid and electrolyte management into three actionable components. First, establish a daily baseline: consume 30–35 mL fluid per kilogram of bodyweight, using pale yellow urine as your hydration status indicator. This foundation supports all subsequent athletic activity.
Second, during exercise lasting more than 60 minutes, add sodium strategically. Depending on exercise duration and environmental heat, athletes require 300–1,000 mg sodium per hour alongside fluid intake of 500–1,000 mL per hour. This prevents both dehydration and dangerous electrolyte imbalances.
Third, prioritise recovery by replacing 150% of fluid lost during exercise over a 2–4 hour window, paired with sodium and carbohydrate-containing food. Individual variation in sweat rate means personalisation is essential—test your hydration strategy during training, not competition.
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