Nutrition Specialist
Hydration Playbook for Strength Days
Use a practical hydration framework to protect output in long lifting sessions.
Daily baseline
A practical baseline is 30 to 35 milliliters per kilogram of bodyweight plus session-specific fluid. Add electrolytes in high sweat conditions to maintain quality output.
Timing windows
Drink 300 to 500 milliliters 60 to 90 minutes pre-session, then 100 to 150 milliliters every 15 to 20 minutes during longer blocks.
When sodium matters
If sessions exceed 60 minutes with heavy sweat loss, moderate sodium intake supports fluid balance and performance stability.
Key takeaways
- check_circleDaily baseline: A practical baseline is 30 to 35 milliliters per kilogram of bodyweight plus session-specific fluid. Add electrolytes in high sweat conditions to maintain quality output.
- check_circleTiming windows: Drink 300 to 500 milliliters 60 to 90 minutes pre-session, then 100 to 150 milliliters every 15 to 20 minutes during longer blocks.
- check_circleWhen sodium matters: If sessions exceed 60 minutes with heavy sweat loss, moderate sodium intake supports fluid balance and performance stability.
Discussions
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Great breakdown. The progression logic is easy to apply in a real weekly routine.
The fatigue control checkpoints are especially useful for remote workers.