Hydration Guidelines for Athletes
Water makes up roughly 60% of your body weight and plays a crucial role in regulating core temperature, joint lubrication, cellular waste removal, and muscular contraction processes. Even mild dehydration can impair strength and endurance by 10% or more.
Target Hydration Metrics
As a baseline rule, you should consume approximately $35 \text{ ml}$ of fluids per kilogram of body weight. However, hot climates and intense physical exertion create sweat loss that must be replenished with clean water and key electrolytes (sodium, potassium, magnesium) to prevent performance drop-offs.