Endurance athletes need sodium (300-700 mg/hr), potassium (100-200 mg/hr), magnesium (20-50 mg/hr), and chloride to maintain fluid balance, muscle contraction, and nerve signaling. Sweat rate, duration, and sport intensity determine your exact replacement protocol.
Baseball looks like a slow sport. Pitchers stand around between batters, hitters take their cuts and walk back to the dugout, and innings can drag past 30 minutes. But the calendar tells a different story: a Major League team plays 162 regular-season games, the 2026 College World Series runs June 12–22 in Omaha (the 79th … Read more
Inside the four-window hydration playbook that gets NHL players through Stanley Cup hockey — and how beer-league skaters and youth-tournament parents can borrow it.
A 72-hour race-day hydration plan for athletes racing the Bolder Boulder 10K or any event above 5,000 feet — covering altitude diuresis, sodium math, and the post-race plasma-volume window.
IndyCar drivers can lose 8-12 pounds of sweat in a single race in 122F cockpit heat. Here is what the first-ever pro-driver sweat study says about race-day hydration, and what runners, cyclists, and golfers can steal from it this Memorial Day weekend.
Memorial Day weekend stacks more hydration challenges into 72 hours than most athletes face all month. Here’s the playbook for the BOLDERBoulder 10K, the lake-day BBQ, the round of golf, and the Tuesday-morning repair window.
A 4–5 hour round in the heat is a sneaky endurance event — and most amateurs are 1–2% dehydrated by hole 14. Here’s the four-window hydration plan tour caddies use, with brand picks (LMNT, Precision Hydration, Nuun, Skratch Labs, Gatorade Endurance, SaltStick, Liquid I.V., Fast Pickle).
NBA players can lose 3 to 4 liters of sweat and over 3,000 mg of sodium in a single Conference Finals game. Here is the fluid-and-sodium plan pros use — and how weekend hoopers can run a simplified version of it on game day.
Soccer rewards the team still sharp in the 85th minute. Here’s the sodium-first hydration playbook — pre-match, halftime, post-match — that pros use and amateur players miss, just in time for the 2026 FIFA World Cup.
Boxing, MMA, and jiu-jitsu athletes sweat like endurance athletes but train without aid stations. Here’s the sodium-first hydration plan that supports performance from sparring to fight week.