Pillar / Hydration

Hydration

Even 2% dehydration tanks your output. Water is free performance.

Hydration affects strength, focus, recovery, and how hard a workout feels. It's the cheapest performance upgrade you have.

Quick wins

01Baseline target: 30 - 35 ml of water per kg of body weight per day. A 75 kg person = 2.2 - 2.6 L.
02Add 500 - 750 ml extra on training days, more if you sweat heavily.
03Pale yellow urine = hydrated. Dark = drink up. Clear and constant = you're overdoing it.
04Add a pinch of salt or an electrolyte tab to one bottle on long or sweaty sessions.
05Drink a full glass first thing in the morning - you wake up dehydrated every single day.