When to use this
Before the first hot practice block of the summer, when the fluid, sodium, and cooling plan needs to exist in writing.
- Summer doubles or camp are starting in real heat and humidity.
- Athletes are finishing practice salt-crusted, headachy, or lightheaded.
- The team's current plan is one water jug and good intentions.
Advanced lab
Sweat-loss math for hot blocks
The sheet says build a system. The gated layer is the fluid and sodium math that sizes the system to the athlete.
These are starting ranges from adult research. Athletes with cramping histories, medical conditions, or very high sweat losses should get individual numbers from a sports dietitian, and any heat-illness event is a physician conversation.
Evidence sources
These references support the handout’s general education. Individual medical, supplement, laboratory, or injury questions should be handled by the appropriate qualified clinician.
- Sawka MN, Burke LM, Eichner ER, et al. (2007) ACSM position stand: Exercise and fluid replacement. Medicine & Science in Sports & Exercise, 39(2):377-390.
- O'Connor FG, Casa DJ, Bergeron MF, et al.(2019) ACSM roundtable on exertional heat illness during training and competition.
Where to go next
ToolBuild the hot-practice planTurn one hot practice into a drinking schedule instead of a guess.
PrintableGet the sodium side rightThe companion sheet on what to replace and when once losses are known.
GuideRun the full heat playbookThe complete heat-block system: acclimation, cooling, and team logistics.
