Last updated: 4 October 2026
Reviewed by Jordan Morley, FA Level 2 Football Coach
A hydration strategy plans fluid and electrolyte intake around exercise. Pre-exercise: arrive well hydrated (pale straw urine). During: for sessions over 60-90 minutes, replace roughly 80% of sweat losses with fluid containing sodium, drinking to thirst as a guide. After: rehydrate with around 1.25-1.5 litres per kg of bodyweight lost, including sodium to aid retention. Individual sweat rate and sodium concentration vary enormously, so personalising the strategy (using a sweat-rate test) improves accuracy. Both under-hydration (impaired performance) and over-hydration (hyponatraemia) carry risks.
- Plan fluid + electrolytes around exercise
- Pre: arrive hydrated; during: ~80% of losses
- After: 1.25-1.5L per kg lost, with sodium
- Personalise using sweat-rate testing
In practice
An effective hydration strategy accounts for individual sweat rate (which varies significantly between athletes), exercise duration and intensity, and environmental heat and humidity — rather than following a generic fluid intake rule, many serious endurance athletes test their own sweat rate (weighing before and after a training session) to personalize their fluid and electrolyte intake for racing and training.
FAQ
How can I figure out my personal hydration needs during exercise?
Weighing yourself immediately before and after a training session of known duration (without replacing fluids during it) gives a rough estimate of your individual sweat rate, which can then guide a personalized fluid intake strategy.
Does hydration strategy need to change based on weather conditions?
Yes — heat and humidity significantly increase sweat rate and fluid needs, so an effective hydration strategy adjusts fluid and electrolyte intake upward in hot or humid conditions compared to cooler training days.