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The Hydration Playbook
111 pages answering one question for 46 different sports: what do I drink, when, and how much? Find your sport, read two pages, know exactly what to do.
Sent to your inbox the moment you buy. Nothing ships. Your copy is personalised to you and licensed for your own use.
- 111 pages · 46 sports and activities · one protocol each
- Sent to your inbox the moment you buy
- Reads on any device. Built to be printed.
- Yours to keep — no login, no expiry, no subscription
What every guide gives you.
Not a science essay. Two pages per activity, laid out the same way every time, so you always know where to look.
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1
Built for your sport
What this sport actually is, in numbers: how long, how hot, and how much you sweat.
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2
What it does to your body
Four hard figures — ounces lost, milligrams of sodium gone, and how fast it goes.
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3
Two ways this goes
Red: what is happening now, round by round. Green: what changes when it goes back in.
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4
Your protocol
Before, during and after — with one column marked START HERE so you know where to begin.
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5
The timeline
Wake-up to bed. Five marks, each with what to drink and how much.
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6
What to actually take
Electrolyte targets per hour, plus fuel, creatine, caffeine and collagen. Not ours. Just what works.
The part nobody tells you
Two ways this goes.
Every sport shows you both — what is happening now, and what changes when the sodium goes back in on time.
0–15 min
- Core temperature climbs fast
- Sweat rate hits 32–64 oz an hour
- You feel fine, so you do not drink
15–30 min
- Potassium in the muscle drops
- Heart rate drifts up
- Focus fades as sodium drops
30–60 min
- Cramps: low magnesium and potassium
- Strength down 10–15% on the bar
- The last rounds feel like the first
In the session
- Full strength through the whole session
- No mid-session cramp
- Focus holds in the last rounds
7 days – 2 weeks
- The afternoon headache stops
- Night cramps gone
- Sleep gets deeper
1–3 months
- Recovery takes one day, not two
- Same numbers in round five
- Training volume goes up
Example shown: CrossFit. Every one of the 46 gets its own.
46 activities
For the sports you actually do.
Grouped the way the book is. Every one gets its own two-page protocol.
AThe box & the floor
- CrossFit
- HYROX
- Group Fitness
- Powerlifting
- Bodybuilding
- Olympic Lifting
- Strongman
- Calisthenics
BThe road & the trail
- Running 5K–Half
- Marathon
- Ultra & Trail
- Road Cycling
- Mountain Biking
- Triathlon
- Swimming
- Rowing
- Spartan & OCR
- DEKA
CThe field & the court
- Soccer
- Football
- Basketball
- Baseball & Softball
- Lacrosse
- Hockey
- Rugby
- Volleyball
- Tennis
- Pickleball
- Golf
DThe mat & the ring
- Boxing & MMA
- Jiu-Jitsu & Wrestling
- Hot Yoga & Pilates
- Dance
EThe outdoors
- Hiking & Backpacking
- Skiing & Snowboarding
- Surfing & Paddling
- Climbing
- Hunting & Fishing
FWork, heat & everyday
- Trades & Job Sites
- Military & First Responders
- The Desk & the 3 PM Dip
- Travel & Flights
- Sauna & Cold Plunge
- The Night Out
- Youth Sports
- Masters 45+
How it works
What you get, and what you can do with it
A PDF, sent to your inbox the moment you buy. It reads on any device, it is built to be printed, and it is yours to keep — no login, no expiry, no monthly fee.
Your copy carries your name on it. You are licensed to use it yourself: read it, print it, put your sport's two pages inside your locker. You may not redistribute it, post it publicly, resell it, or use it commercially with a team, gym or coaching client.
Because it is delivered instantly and personalised to you, all sales are final. This guide is educational and is not medical advice — talk to a medical professional before changing your intake.
Questions
How do I get it?
The moment your order is paid we email you a download link. It normally lands within a minute — check your spam folder if it does not.
Is anything shipped to me?
No. This is a digital product. Nothing physical ships and you are not charged shipping.
Can I print it?
Yes, it is built to be printed. Most people print their own sport's two pages and keep the rest on their phone.
Why does it have my name on it?
Every copy is personalised to the person who bought it. That is what keeps it from being passed around, and it is why we can make it this detailed at this price.
Can I share it with a friend?
Your licence covers you. If someone else wants it, send them the link so they get their own copy, personalised to them. You cannot post it publicly, resell it, or use it commercially with a team, gym or coaching clients.
Do I have to use your product?
No. The protocols are written around electrolyte targets, not around us. One of our sticks sits inside those numbers, but the book works whatever you use — and it tells you when the answer is water, food or sleep.
Can I get a refund?
Because the file is delivered instantly and personalised to you, all sales are final. If your link does not work, reply to your order email and we will sort it out the same day.
Stop guessing. Start knowing.
Find your sport, read two pages, and know exactly what to drink and when. Instant PDF download, yours to keep.
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