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.
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.
The best hydration tablets for runners deliver 300–500 mg sodium per serving, dissolve quickly, and match your training intensity—tempo runs and races demand higher electrolyte loads than easy recovery miles.