Understanding Your Hydration Targets

Target Fluid Intake During Exercise (90-95% of fluid lost per hour):

This target is designed to help you maintain adequate hydration *while you are exercising*. It aims to replace a large portion (but not necessarily all) of the fluid you are losing through sweat during the activity. The goal here is to prevent excessive dehydration (which can impair performance and increase health risks) without over-hydrating, which can also be dangerous. This range is a practical guide for how much to drink *during* your workout to keep your fluid levels relatively stable.

Post-Exercise Rehydration Target (125-150% of total fluid lost):

This target is for *after* your exercise session and focuses on achieving complete rehydration. You might notice this percentage is higher than your hourly intake during exercise. This is because your body continues to lose fluid through urine and ongoing sweat even after you've stopped exercising. By consuming 125-150% of the total fluid you lost, you ensure that you replace all the water and electrolytes needed to return to a fully hydrated state, accounting for these continued losses. This is crucial for optimal recovery and preparing your body for your next activity.