Overview:
Daily fluid needs, electrolyte basics, and heat/humidity adjustments.
Steps:
1) Baseline: ~30–35 ml/kg/day; more with heat/activity.
2) Practice: Small sips before/during; include sodium/potassium on sweaty days.
3) Signs: Pale straw urine = usually hydrated; very dark = drink more.
Benefits:
• Better performance, cognition, and digestion.
Precautions:
• Hyponatremia risk with excess plain water; add electrolytes if sweating heavily.
Suggested Duration & Tips:
• Add a pinch of salt + citrus to water for DIY light electrolyte; avoid mega-sweet drinks day-to-day.