Sodium is the primary electrolyte endurance athletes need during training—typically 500-700mg per hour for efforts over 90 minutes. Magnesium and potassium support muscle function and recovery but are lost in far smaller amounts through sweat.
AVP Tour League Week 2 in Aspen kicks off June 6–7, 2026. Pro beach players lose up to 2 L of sweat per hour on 140°F sand. Here’s the sodium-first hydration playbook that gets you to the bracket — from night-before loading to between-match recovery.
Electrolyte timing depends on exercise duration and sweat rate. For sessions under 60 minutes, post-workout replenishment is sufficient. Endurance athletes need pre-loading 2-3 hours before and continuous intake during exercise, while HIIT athletes benefit most from immediate post-session replacement.
A 100-mile race is a sodium-and-water problem that lasts long enough for small mistakes to compound. Here is the Western States 100 hydration playbook — pre-race load, high country, canyon heat, river crossing, night miles, and post-race recovery — and how to steal the strategy for your own ultra.
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
Calculating your sweat rate is simple: weigh yourself nude before and after a one-hour training session at race intensity, track fluid intake during that hour, and use the formula (pre-weight – post-weight + fluid consumed) to determine hourly fluid loss in ounces or milliliters.
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.
Sugar-free sports drinks effectively replenish electrolytes during recovery or short sessions under 60 minutes, but they omit the carbohydrate fuel required to sustain glycogen stores during endurance or high-intensity efforts lasting longer than an hour.
Research shows endurance athletes need 300-600 mg of sodium per hour during moderate-intensity exercise, scaling to 600-1200 mg/hour in heat or for heavy sweaters. Individual sweat rate testing reveals your exact needs.