Aspire guide
Printable Handouts
Printable Handouts manual
Hydration by Body Weight — Print Handout
A one-page hydration calculator handout showing athletes how much to drink based on their body weight, with a sweat test protocol.
Why this matters
🖨️ This is a print-ready visual handout.
Read time
3 min
Audience
Athlete
Use it for
Printable Handouts
Start here
Body-weight hydration math works best as a baseline plus real-world adjustments.
Coach prompt
Is this athlete missing the baseline day target or the training replacement target?
Print & share
Printable handout preview
One-page sheet
Hydration by Body Weight — Print Handout
Read time
3 min
Audience
Athlete
Start with the printable
Body-weight hydration math works best as a baseline plus real-world adjustments.
Best next move
Use it this week
Is this athlete missing the baseline day target or the training replacement target?
Quick reference map
Use the guide like a structured handout
Protocol
Start here
Jump to this section and use it like a coaching quick reference.
Overview
Do This Now
Jump to this section and use it like a coaching quick reference.
Timeline
Timing Protocol
Jump to this section and use it like a coaching quick reference.
Timeline
Common Mistakes
Jump to this section and use it like a coaching quick reference.
In the library
Format
Read the full ebook here, then jump to the one-page handout when you need the shareable version.
Best use
Open the sections you need, print the handout, then send both to coaches, parents, or athletes.
Quick start
Start here
A one-page hydration calculator handout showing athletes how much to drink based on their body weight, with a sweat test protocol.
Baseline
Use body weight to set the normal day target
- This helps athletes who are always vaguely under-hydrated.
- Larger athletes usually need more total fluid than smaller athletes.
Training add-on
Practice losses are separate from daily baseline
- A hot two-hour session can blow past the daily target quickly.
- The athlete still needs to replace what the workout cost.
Make it real
Split the target across the day
- Morning bottle, school bottle, practice bottle, dinner fluids.
- Big end-of-day catch-up usually means the plan was too vague.
Do This Now
- Drink half your body weight in ounces daily (150 lbs = 75 oz)
- Add 16–20 oz per hour of exercise
- Check urine color: pale yellow = hydrated, dark = drink more
Timing Protocol
**2 hrs pre
** 16–20 oz water
**30 min pre
** 8 oz
**During
** 4–8 oz every 15–20 minutes • Electrolytes if >60 min
**After
** 24 oz per pound of sweat lost
Common Mistakes
— Luke Rodriguez, MS, RDN
Only drinking when thirsty (you're already 2% dehydrated by then)
Chugging a gallon right before practice (hello, side stitches)
Skipping electrolytes in hot weather or at altitude
Quick reference
Key targets to keep in view
Use these as planning anchors when you turn the manual into weekly actions.
Starting point
0.5-0.7 oz/lb
Treat this as a decision anchor, not a trivia stat.
Add for heat
+ training losses
Treat this as a decision anchor, not a trivia stat.
Best check
Trend, not guess
Treat this as a decision anchor, not a trivia stat.
Coach takeaways
Hydration Math
These are the cues worth repeating before the week gets busy.
Set the base
Use body weight for the normal day.
Add the workout
Heat and sweat losses are extra.
Check the trend
Color, thirst, and body feel keep the plan honest.
Coaching emphasis
What to reinforce with athletes this week
Body-weight hydration math works best as a baseline plus real-world adjustments.
- This helps athletes who are always vaguely under-hydrated.
- A hot two-hour session can blow past the daily target quickly.
- Morning bottle, school bottle, practice bottle, dinner fluids.
- Body-weight hydration math works best as a baseline plus real-world adjustments.
Takeaway
Coach bottom line
Body-weight hydration math works best as a baseline plus real-world adjustments.
- Is this athlete missing the baseline day target or the training replacement target?
Coach cues
Field reference
Use these short cues when you need to turn the manual into a quick conversation or decision.
Primary focus
Printable Handouts
A one-page hydration calculator handout showing athletes how much to drink based on their body…
This week's cue
Is this athlete missing the baseline day target or the training replacement target?
Use this sentence in the next team conversation.
Key themes
handout • printable • pdf • hydration
These are the anchors to reinforce, not the entire lecture.
Best follow-up
Open the handout with your team
Use the printable handout to keep the message simple.
What to do next
Use it this week
Is this athlete missing the baseline day target or the training replacement target?
Source topics
handout • printable • pdf • hydration • sweat rate • body weight hydration