HYDRATION NEEDS
Calculate baseline fluid requirements based on body mass, plus estimated sweat loss rates for accurate replenishment during physical exertion.
Baseline Requirement
Liters / day
Standard formula: 35ml per kg of bodyweight
Exercise Replenishment
+ Liters
Total Daily Target
L
Electrolyte Protocol: Plain water is hypotonic. During exercise exceeding 60 minutes, or high-sweat environments, fluid must be paired with sodium (approx. 500-1000mg per Liter) to prevent hyponatremia and maintain blood plasma volume.