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Hydration Playbook
Section B
Running hydration guide
Runners sweat out sodium every mile, then put back plain water.
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Section A
HYROX hydration guide
Eight runs, eight stations, and a sodium bill nobody budgets for.
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Section F
Trades & Job Sites hydration guide
Ten hours of sweat on coffee and energy drinks. The 2 am calf cramp is where that bill shows up.
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Section D
Boxing & MMA hydration guide
Cuts strip water and sodium on purpose. The hands drop in round five because the tank was never refilled.
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Section A
CrossFit hydration guide
The score falls apart at round five, and it is almost never the legs.
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Section C
Tennis hydration guide
Three hours of sprints in the sun with only changeovers to drink. The third set is a sodium contest.
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Section F
Sauna & Cold Plunge hydration guide
Twenty minutes at 180°F is a pint of sweat. Stacked after training on plain water, it drains the rest of the day.
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Section B
Rowing hydration guide
Full-body maximal effort in a room with no airflow. The legs cramp in the third 500.
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