Layer 1

Not every training session requires the same level of hydration or electrolyte replacement. As heat, humidity, training duration, and sweating increase, the importance of an appropriate hydration and electrolyte strategy also increases.

≥ 30°C
Start paying more attention to hydration and electrolyte strategy.

≥ 32°C
High-heat condition — a more structured strategy is needed, especially when humidity is also high.

RH ≥ 60%
Higher humidity reduces the efficiency of sweat evaporation, increasing the need to pay attention to fluids and electrolytes.

RH ≥ 70%
High-humidity condition, especially when combined with high temperatures.

< 60 min
Water is often sufficient when temperature, intensity, and sweating are low.

60–90 min
Start considering an electrolyte strategy, especially in hot conditions or with high sweat rates.

> 90 min
Electrolyte replacement becomes more important, and an individualized fluid and sodium strategy is preferred.

Sweaty? TRACK IT.

Signs that should be monitored:

• Heavy sweating
• Very wet clothing
• Salt marks on clothing or skin
• Noticeable decrease in body weight after training
• Headache, dizziness, or reduced performance

• تناول كمية صوديوم أكبر من الاحتياج.
• تناول سكر وسعرات إضافية إذا كان مشروب الإلكترولايتس يحتوي على سكر.
• الشعور باضطرابات أو عدم راحة في الجهاز الهضمي.
• زيادة غير ضرورية في كمية السوائل المتناولة.
• مع الإفراط أو الاستخدام غير المناسب بشكل كبير، قد يحدث اضطراب في توازن السوائل والإلكترولايتس.

• Consuming more sodium than needed.
• Consuming additional sugar and calories if the electrolyte drink contains sugar.
• Gastrointestinal discomfort or digestive disturbances.
• Unnecessary increases in total fluid intake.
• With excessive or significantly inappropriate use, disturbances in fluid and electrolyte balance may occur.