When to use this
The 24 hours before the gun, when the goal is arriving topped off without bathroom-line panic.
- Hot, long, or high-altitude races where fluid actually decides the result.
- Athletes who chug water at the start line because they forgot to drink all day.
- Meet days with multiple races and short recovery windows between them.
Advanced lab
Fluid and sodium math behind the schedule
The sheet gives the clock. The per-kilogram volumes and sodium ranges behind it are here for coaches who want to set individual targets instead of one team rule.
Sweat rates vary several-fold between athletes, so these ranges are starting points. An athlete with a cramping history or very heavy sweat loss should get an individual plan from a sports dietitian.
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.
- McDermott BP, Anderson SA, Armstrong LE, et al.(2017) National Athletic Trainers' Association position statement: Fluid replacement for the physically active.
Where to go next
ToolSet personal targetsTurn body weight and conditions into a daily fluid number.
PrintableTeach the habit, not the chartThe hydration-habits guide replaces self-grading with a drinking schedule athletes can actually run.
PrintableAnchor it to breakfastFluid timing works best built around the pre-race meal.
