Start here
- • Avoid extremes: both dehydration and overhydration can ruin performance.
- • Use simple field rules: thirst + body mass trend + urine color, not panic.
- • Treat electrolytes as a tool for heavy sweaters, not a default for everyone.
Study library (reference)
Individual studies for deeper reading.
Hydration Status After an Ironman Triathlon: A Meta-Analysis.
Population not classified in the source record · 2019 · Journal of human kinetics · PubMed 31915479
Sodium Hyperhydration Improves Performance With No Change in Thermal and Cardiovascular Strain in Female Cyclists Exercising in the Heat Across the Menstrual Cycle.
Human research · 2025 · International journal of sport nutrition and exercise metabolism · PubMed 39591960
Alkaline water improves exercise-induced metabolic acidosis and enhances anaerobic exercise performance in combat sport athletes.
Human research · 2018 · PloS one · PubMed 30452459
Effects of oral sodium supplementation on indices of thermoregulation in trained, endurance athletes.
Population not classified in the source record · 2015 · Journal of sports science & medicine · PubMed 25729305
Sodium supplementation has no effect on endurance performance during a cycling time-trial in cool conditions: a randomised cross-over trial.
Population not classified in the source record · 2013 · Journal of the International Society of Sports Nutrition · PubMed 23731903
The Addition of Glycerol and Sodium Chloride to a Hyperhydration Protocol Does Not Improve Half-Marathon Time-Trial Performance in Trained Runners in Warm Conditions.
Human research · 2025 · International journal of sports physiology and performance · PubMed 40139199
Exploring the Influence of Acid-Base Status on Athletic Performance during Simulated Three-Day 400 m Race.
Human research · 2024 · Nutrients · PubMed 38999735
Effects of skim milk and isotonic drink consumption before exercise on fluid homeostasis and time-trial performance in cyclists: a randomized cross-over study.
Human research · 2020 · Journal of the International Society of Sports Nutrition · PubMed 32228635
Effects of oral salt supplementation on physical performance during a half-ironman: A randomized controlled trial.
Human research · 2016 · Scandinavian journal of medicine & science in sports · PubMed 25683094
Hydration Status and Sodium Balance of Endurance Runners Consuming Postexercise Supplements of Varying Nutrient Content.
Human research · 2015 · International journal of sport nutrition and exercise metabolism · PubMed 25811075
Pre-exercise hyperhydration-induced bodyweight gain does not alter prolonged treadmill running time-trial performance in warm ambient conditions.
Human research · 2012 · Nutrients · PubMed 23016126
Consumption of a Branched-Chain Amino Acids-Containing Sports Beverage During 21 km of Running Reduces Dehydration, Lowers Muscle Damage, and Prevents a Decline in Lower Limb Strength.
Human research · 2024 · Nutrients · PubMed 39599586
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Sources
- Hydration Status After an Ironman Triathlon: A Meta-Analysis.
- Sodium Hyperhydration Improves Performance With No Change in Thermal and Cardiovascular Strain in Female Cyclists Exercising in the Heat Across the Menstrual Cycle.
- Alkaline water improves exercise-induced metabolic acidosis and enhances anaerobic exercise performance in combat sport athletes.
- Effects of oral sodium supplementation on indices of thermoregulation in trained, endurance athletes.
- Sodium supplementation has no effect on endurance performance during a cycling time-trial in cool conditions: a randomised cross-over trial.
- The Addition of Glycerol and Sodium Chloride to a Hyperhydration Protocol Does Not Improve Half-Marathon Time-Trial Performance in Trained Runners in Warm Conditions.
- Exploring the Influence of Acid-Base Status on Athletic Performance during Simulated Three-Day 400 m Race.
- Effects of skim milk and isotonic drink consumption before exercise on fluid homeostasis and time-trial performance in cyclists: a randomized cross-over study.