How to estimate fluid needs using sweat rate, conditions, bottle access, and overdrinking risk.
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BonkGuard Blog
Hydration and Sodium Guides
Plan bottles, fluid, and optional sodium alongside carbohydrate, then compare the editable targets with Planned intake from the race schedule.
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Put bottles into the complete race plan
Review fluid and optional sodium targets, bottle preparation, the timed Schedule, and the Packing view without treating one intake target as universal.
How to think about sodium needs using sweat rate, product labels, conditions, and individual variability.
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A simple weigh-before/weigh-after method for estimating sweat rate.
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Practical clues that can help estimate sodium needs when lab testing is not available.
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Bottle planning by duration, weather, refill points, sweat rate, and bottle contents.
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How heat changes hydration, sodium, appetite, gut comfort, and fuel choices.
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Why endurance fueling works best when carbs, hydration, sodium, intensity, heat, and digestion are planned together.
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Why electrolytes do not replace carbohydrate energy, even though hydration and sodium matter.
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