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Free guide
A cleaner, faster version of the hydration guidance athletes actually need when training and racing at elevation.
Altitude changes the baseline
More respiratory fluid loss means hydration habits that felt adequate at sea level may miss here.
Hydration needs structure
Use a simple pre, during, and after routine instead of reacting late in the day.
Timing matters more than volume
Spreading fluids across the day works better than a last-minute flood right before training.
Evidence-aware use
This page is meant to simplify altitude hydration decisions without pretending one ounces rule fits every runner. Use symptoms, urine trend, body-mass trend, session length, and heat together.
Add fluid before you feel behind
At altitude, dry air increases fluid loss through breathing. Start the day hydrated instead of trying to fix it at practice.
Use electrolytes when conditions stack up
Heat, altitude, and long sessions increase the odds that water alone will not be enough.
Make recovery automatic
Pack your post-run drink or snack before the session starts. Recovery misses usually come from poor planning, not poor knowledge.