How this works

The baseline uses 33mL per kg of bodyweight — a commonly used starting point for daily hydration. On training days, add roughly 0.5–1L to account for sweat loss, and adjust further for heat, humidity, or particularly heavy sweaters.

This is a starting point, not a hard rule — thirst, urine colour, and how you feel during training are still the best day-to-day guide on top of this baseline.

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