Hydration

A science-backed guide to preventing exercise-associated hyponatremia with context-specific fluid and sodium targets for marathon and ultra athletes.

The Precision Hydration Pilocarpine Sweat Test was progress, but a resting sweat test is not the finish line. Precision hydration deserves credit: they were the first ones that pushed athletes from generic advice toward personalization. The problem is what happens next. Many athletes take a pilocarpine sweat sodium test at rest and then turn that…

Understanding your body’s electrolyte losses is key to optimizing hydration and performance. Many athletes turn to companies like Precision Hydration (PF&H) for personalized guidance. Their test uses a pilocarpine-based sweat stimulation method, a procedure derived from clinical cystic fibrosis diagnostics. Pilocarpine is applied to a small skin area (typically the forearm) to artificially induce sweat,…

When you’re training or competing in hot conditions, staying hydrated isn’t just about drinking water—it’s about replacing the sodium and other electrolytes lost in sweat. Many athletes reach for salt capsules as a convenient way to get sodium on the go. But is swallowing a salt capsule really the most effective method to keep your…

A science-based deep dive into sweat-sodium precision 1. Why the “bucket” approach became popular Most practical guides group athletes into three sweat-sodium “buckets”: Bucket Whole-body sweat [Na⁺] Typical drink recipe Low < 30 mmol L⁻¹ ( < 700 mg L⁻¹) 500 mg Na L⁻¹ Medium 30–50 mmol L⁻¹ ( 700–1 150 mg L⁻¹) 1000 mg Na L⁻¹ High…

Proper hydration is crucial for maximizing running performance and supporting overall health. When you’re training or competing, especially over long distances, your body loses not just water but also essential electrolytes, specially sodium. Here’s why this matters and how you can stay on top of your hydration game. 1. Why Hydration Matters 2. Electrolytes Matter,…

Introduction Staying properly hydrated is vital for optimal health, athletic performance, and everyday wellbeing. As more athletes recognize the importance of tracking their fluid intake and maintaining healthy hydration levels during workouts, the demand for wearable hydration trackers is on the rise. In this post, we’ll explore why hDrop is considered the best hydration wearable…

Estimating how much sodium you lose in sweat or measuring it accurately?Sweating is an essential mechanism for regulating body temperature during exercise, and it is important to understand both the amount of sweat (sweat rate) and the concentration of electrolytes, particularly sodium, in that sweat (sweat concentration) in order to develop a personalized hydration plan….

In this blog, we will be reviewing and summarizing the work that Lindsay B. Baker did on analyzing sweating rate and sweat sodium concentration in athletes. Lindsay worked on this detailed review and we will do a quick deep dive into it and the data presented. Here is the link to the scientific paper review:…

How can I measure my sweat rate to improve my hydration strategy? As athletes, it’s important to stay hydrated in order to perform at our best. But how do we know how much we need to drink to maintain proper hydration? The answer is to measure our sweat rate. Sweat rate can vary considerably from…