Preparing resources...
Preparing resources...
Runners, parents, and coaches facing hot practices — or altitude.
Sweat, Sodium, and Smart Drinking for Hot Practices and High Altitude
“Drink more water” isn’t a plan. The Bottle Math is.
PDF ebook · ~32 pages (est.) · 4 print-ready worksheets (bottle-math card, sweat-rate log, heat-day team protocol sheet, travel-to-altitude checklist)
Designed edition shipping soon — request it now, pay only when it’s ready to deliver.
The problem this solves
Hot practice is where guesswork gets expensive. “Drink more water” isn’t a plan — how much, what’s in the bottle, and when depend on body weight, intensity, weather, and altitude.
This playbook turns that into Bottle Math: the same numbers as Aspire’s Practice Hydration Planner, printed where the team can use them — plus the heat-day stop rules every program should know cold.
Inside this guide
Public preview
When the designed edition ships, its public preview shows The Hot-Day Planner filled in for an 88°F practice — one hero page, never the whole artifact. How much, what’s in the bottle, and when — by body weight, weather, and altitude. The full ounces-per-hour practice grid, the sodium decision table, the one-practice sweat-rate test, overhydration explained calmly, and the heat-day stop rules every program should know cold. Same math as Aspire’s Practice Hydration Planner.
Runners, parents, and coaches facing hot practices — or altitude.
“Drink more water” isn’t a plan. The Bottle Math is.
Scope and safety
Heat-illness red flags mean stop, shade, cool, call for help — the guide treats heat stroke as the 911 emergency it is. That page is never softened.
No dosing. No diagnosis. No body talk. That’s the standard across every Aspire guide.
Get the playbook — pour real numbers before practice starts.
Make it a bundle: The Team Bundle — $79
Want everything, all season? If your team runs Aspire, use your team code — it’s covered. Not on a program yet? The bundles are the fastest start today, and Parent Access — $119/year or $14/month is opening soon. Coaches and programs should see Program Access — $590/year.
This guide’s log pages are consult-ready: bring them filled in to a 1:1 consult ($150) and you leave with a written plan.
The guide teaches. The tools personalize.
Written by the RD who coaches
Luke Rodriguez, MS, RDN is a Registered Dietitian and the Head Cross Country Coach at Palmer Ridge High School in Colorado. He writes the training plans and answers the parent emails — every practice, every season, at 7,000 feet. Every number in this guide comes from one science canon — the same one that runs Aspire’s software. The book and the tools never disagree.
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