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 fluid and sodium alongside carbs so long rides are built around the whole session, not one isolated number.
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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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