[hlnx1]

Easy way to measure it:

• Weigh yourself before and after a typical session, without clothes
• Add what you drank
• Divide by the hours

Aim to lose less than about 2% of body weight, without drinking so much you gain weight. Add sodium for long, sweaty sessions.

More: hydration science and electrolyte replacement.

Curious what numbers people get. Litres per hour?

[Author]

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