Your Personalised Hydration Plan

Hi , based on what you've told us...

We'd classify your TRAINING sweat losses as when compared with other athletes we've tested.

Your strategy

Below we've recommended the amount of electrolytes we think you need to be taking on to stay at your best at all times.

But this is just the beginning. You'll want to test and optimise your plan and we'll be here to help with that. We'll email you a link to this plan so you can refer back to it in future.

Preloading is all about getting to the start line absolutely ready to perform at your best.
What to do

What to do

Drink 1 x H2Pro Hydrate 1500 with 500ml (16oz) of water 1-3 hours before starting exercise.
Finishing your drink 45-60 minutes before you begin will allow your body time to fully absorb what it needs and eliminate any excess
Drink 1 x H2Pro Hydrate 1500 with 500ml (16oz) of water the night before very long or hot events as well, to ensure you really are fully topped up.

NOTE: Take the H2Pro Hydrate 1500 in water you would’ve drank anyway to ensure you do not overdo the total amount of fluid consumed.

Here’s why

Boosting blood plasma volume before long/intense exercise is a proven way to enhance your performance, especially in hot conditions.
This is because having more blood makes it easier for your cardiovascular system to meet the competing demands of cooling you down and delivering oxygen to working muscles.
H2Pro Hydrate 1500 is highly effective at increasing your plasma volume as the additional sodium helps to pull water into the bloodstream and hold it there (it contains 3 x more sodium than a normal sports drink).
In contrast, if you try to ‘preload’ with water or weaker sports drinks, a large proportion of that fluid is lost as extra urine, or sloshes around in your stomach without being properly absorbed.

Read less...

You seem to have low net sodium losses when competing, so H2Pro Hydrate 250 should cover your electrolyte needs.
What to do

What to do

In cool conditions and/or when you’ll only be sweating lightly, drink 1 x H2Pro Hydrate 250 tablet in 500ml (16oz) of water during each hour of activity.

In warmer conditions and/or when you’ll be sweating more heavily, drink up to 1.5 x H2Pro Hydrate 250 tablets in 750ml (26oz) of water during each hour of activity.
In very hot/humid conditions and/or when you know you’ll be sweating a lot, you may find you need 1 x H2Pro Hydrate 250 tablet in 500ml (16oz) of water for every 30 minutes of activity.

SweatSalt capsule

Here’s why

H2Pro Hydrate 250 is the mildest drink in the Precision Hydration range; it contains about half the amount of sodium of a regular sports drink.
’More’ isn’t always ‘better’. Based on what you’ve told us, your net sodium losses are likely to be low during competition, so we’re don’t think you need to overdo it when it comes to topping up on electrolytes, H2Pro Hydrate 250 should be enough for you.

Read less...

We’d recommend drinking H2Pro Hydrate 500 to replace your moderate sweat/sodium losses when you’re competing.
What to do

What to do

In cool conditions and/or when you’ll only be sweating lightly, drink 1 x H2Pro Hydrate 500 tablet in 500ml (16oz) of water during each hour of activity.
In warmer conditions and/or when you’ll be sweating more heavily, drink up to 1.5 x H2Pro Hydrate 500 tablets in 750ml (26oz) of water during each hour of activity.
In very hot/humid conditions and/or when you’ll be sweating a lot, you may find you need as much as 1 x H2Pro Hydrate 500 tablet in 500ml (16oz) of water for every 30 minutes of activity.

Bear in mind that 1 litre (32oz) per hour is approaching the maximum anyone can usually absorb when exercising hard, so it’s unlikely you’ll benefit from having much more than that to hand, unless previous experience tells you otherwise.

Also remember that listening to your body is key in determining how much to drink; more detailed information on this is available in the ‘How much to drink’ section below.

For ultra distance events, where carrying enough pre-mixed H2Pro Hydrate is difficult, take 1 x SweatSalt capsule with every 500ml of fluid picked up at aid stations (after your initial supply of pre-mixed H2Pro Hydrate 500 has run out). We don’t recommend routinely taking more than 10 capsules in a day. However in extreme conditions, some athletes find it beneficial to exceed this number.

Here’s why

H2Pro Hydrate 500 gives a moderate amount of sodium replenishment.
Based on what you’ve told us, your net sodium losses are likely to be moderate during competition, so we think that it it will be sufficient to meet your needs when you’re competing.

Read less...

Drinking H2Pro Hydrate 1000 when competing should replace your high electrolyte losses. It contains twice the sodium of most regular sports drinks.
What to do

What to do

In cool conditions and/or when you’ll only be sweating lightly, drink 1 x H2Pro Hydrate 1000 tablet in 500ml (16oz) of water during each hour of activity.

In warmer conditions and/or when you’ll be sweating more heavily, drink up to 1.5 x H2Pro Hydrate 1000 tablets in 750ml (26oz) of water during each hour of activity.
In very hot/humid conditions and/or when you’ll be sweating a lot, you may find you need as much as 1 x H2Pro Hydrate 1000 tablet in 500ml (16oz) of water for every 30 minutes of activity.

SweatSalt capsules

Here’s why

H2Pro Hydrate 1000 is the second strongest drink in the Precision Hydration range; it contains about twice the amount of sodium of a regular sports drink.
Based on what you’ve told us, your net sodium losses are likely to be quite high during competition, so we think you are likely to really feel the benefit of using something stronger to replace what you are losing in your sweat.

Read less...

Wow! Looks like you need to replace a large amount of electrolytes when competing. H2Pro Hydrate 1500 has up to 3 times the sodium of most regular sports drinks.
What to do

What to do

In cool conditions and/or when you’ll only be sweating lightly, drink 1 x H2Pro Hydrate 1500 tablet in 500ml (16oz) of water during each hour of activity.

In warmer conditions and/or when you’ll be sweating more heavily, drink up to 1.5 x H2Pro Hydrate 1500 tablets in 750ml (26oz) of water during each hour of activity.

In very hot/humid conditions and/or when you’ll be sweating a lot, you may find you need as much as 1 x H2Pro Hydrate 1500 tablet in 500ml (16oz) of water for every 30 minutes of activity.

Bear in mind that 1 litre (32oz) per hour is approaching the maximum anyone can usually absorb when exercising hard, so it’s unlikely you’ll benefit from having much more than that to hand, unless previous experience tells you otherwise.

Also remember that listening to your body is key in determining how much to drink; more detailed information on this is available in the ‘How much to drink’ section below.

For ultra distance events, or when carrying enough pre-mixed H2Pro Hydrate is difficult, take 3 x SweatSalt capsules for every 500ml of fluid picked up at aid stations (after your initial supply of pre-mixed H2Pro Hydrate 1000 has run out). We don’t recommend routinely taking more than 10 capsules in a day. However in extreme conditions, some athletes find it beneficial to exceed this number.

Here’s why

H2Pro Hydrate 1500 is the strongest drink in the Precision Hydration range; it contains about three times the amount of sodium of a regular sports drink.
Based on what you’ve told us, your net sodium losses are likely to be really high during competition, so we think you’re really likely to feel the benefits of a more aggressive sodium replenishment regime.

Read less...

Just drinking water during your lighter sessions should be fine. Add H2Pro Hydrate 250 during tougher training.
What to do

What to do

In cool conditions and/or when you’ll only be sweating lightly, drink 1 x H2Pro Hydrate 250 tablet in 500ml (16oz) of water during each hour of activity, or stick to plain water if you prefer.
In warmer conditions and/or when you’ll be sweating more heavily, drink up to 1.5 x H2Pro Hydrate 250 tablets in 750ml (26oz) of water during each hour of activity.
In very hot/humid conditions and/or when you’ll be sweating a lot, you may find you need 1 x H2Pro Hydrate 250 tablet in 500ml (16oz) of water for every 30 minutes of activity.

SweatSalt capsule

Here’s why

H2Pro Hydrate 250 is the mildest drink in the Precision Hydration range; it contains about half the amount of sodium of a regular sports drink.
’More’ isn’t always ‘better’. Based on what you’ve told us, your net sodium losses are likely to be low during training, so we don’t think you need to overdo it when it comes to topping up on electrolytes. A combination of H2Pro Hydrate 250 and good old water should be enough for you.

Read less...

Your sweat/sodium losses during training seem moderate, so we’d suggest H2Pro Hydrate 500 as your main drink.
What to do

What to do

In cool conditions and/or when you’ll only be sweating lightly, drink 1 x H2Pro Hydrate 500 tablet in 500ml (16oz) of water during each hour of activity.

In warmer conditions and/or when you’ll be sweating more heavily, drink up to 1.5 x H2Pro Hydrate 500 tablets in 750ml (26oz) of water during each hour of activity.
In very hot/humid conditions and/or when you’ll be sweating a lot, you may find you need as much as 1 x H2Pro Hydrate 500 tablet in 500ml (16oz) of water for every 30 minutes of activity.

Bear in mind that 1 litre (32oz) per hour is approaching the maximum anyone can usually absorb when exercising hard, so it’s unlikely you’ll benefit from having much more than that to hand, unless previous experience tells you otherwise.

Also remember that listening to your body is key in determining how much to drink; more detailed information on this is available in the ‘How much to drink’ section below.

If you prefer to just drink water in training, you can swallow a SweatSalt capsule for roughly every 500ml of water to help maintain your electrolyte balance. We don’t recommend routinely taking more than 10 capsules in a day. However in extreme conditions, some athletes find it beneficial to exceed this number.

Here’s why

H2Pro Hydrate 500 provides a moderate amount of sodium replenishment and, based on what you’ve told us, we think that it’ll be sufficient to meet your needs.

Read less...

Your sweat and sodium losses appear to be quite high, so use H2Pro Hydrate 1000 during training.
What to do

What to do

In cool conditions and/or when you’ll only be sweating lightly, drink 1 x H2Pro Hydrate 1000 tablet in 500ml (16oz) of water during each hour of activity.

In warmer conditions and/or when you’ll be sweating more heavily, drink up to 1.5 x H2Pro Hydrate 1000 in 750ml (26oz) of water during each hour of activity.
In very hot/humid conditions and/or when you’ll be sweating a lot, you may find you need as much as 1 x H2Pro Hydrate 1000 in 500ml (16oz) of water for every 30 minutes of activity.

Bear in mind that 1 litre (32oz) per hour is approaching the maximum anyone can usually absorb when exercising hard, so it’s unlikely you’ll benefit from having much more than that to hand, unless previous experience tells you otherwise.

Also remember that listening to your body is key in determining how much to drink; more detailed information on this is available in the ‘How much to drink’ section below.

If you prefer to just drink water in training, you can swallow 2 x SweatSalt capsules for roughly every 500ml of water to help maintain your electrolyte balance. We don’t recommend routinely taking more than 10 capsules in a day. However in extreme conditions, some athletes find it beneficial to exceed this number.

Here’s why

H2Pro Hydrate 1000 is the second strongest drink in the Precision Hydration range; it has about twice the amount of sodium compared to a regular sports drink.
Based on what you’ve told us, your net sodium losses are likely to be quite high during training, so we think you are likely to really feel the benefit of using something stronger to replace what you are losing in your sweat.

Read less...

Your sweat/sodium losses sound really high. Using H2Pro Hydrate 1500 during training, especially during longer and harder sessions, should do the trick.
What to do

What to do

In cool conditions and/or when you’ll only be sweating lightly, drink 1 x H2Pro Hydrate 1500 tablet in 500ml (16oz) of water during each hour of activity.

In warmer conditions and/or when you’ll be sweating more heavily, drink up to 1.5 x H2Pro Hydrate 1500 tablets in 750ml (26oz) of water during each hour of activity.
In very hot/humid conditions and/or when you’ll be sweating a lot, you may find you need as much as 1 x H2Pro Hydrate 1500 tablet in 500ml (16oz) of water for every 30 minutes of activity.

Bear in mind that 1 litre (32oz) per hour is approaching the maximum anyone can usually absorb when exercising hard, so it’s unlikely you’ll benefit from having much more than that to hand, unless previous experience tells you otherwise.

Also remember that listening to your body is key in determining how much to drink; more detailed information on this is available in the ‘How much to drink’ section below.

If you prefer to just drink water in training, you can swallow 3 x SweatSalt capsules for roughly every 500ml of water to help maintain your electrolyte balance. We don’t recommend routinely taking more than 10 capsules in a day. However in extreme conditions, some athletes find it beneficial to exceed this number.

Here’s why

H2Pro Hydrate 1500 is the strongest drink in the Precision Hydration range; it contains about three times more sodium than other regular sports drinks.
Based on what you’ve told us, your net sodium losses are likely to be really high during training, so we think you’re really likely to feel the benefits of a more aggressive sodium replenishment regime.

Read less...

Maintaining adequate hydration on a day to day basis is important for both health and performance.
What to do

What to do

Simply drinking water to thirst, and moderating your consumption of caffeine and alcohol, is the best way to stay hydrated when you're not sweating heavily.

However, when your overall training volume is high, when it's very hot and humid, and when you’re travelling; adding some H2Pro Hydrate 250 to the mix can also help.
During these times of increased fluid loss, aim to drink up to 1 x H2Pro Hydrate 250 tablet in 500ml (16oz) of water twice per day.

Here’s why

Remember that fluid intake is part of a balancing act and that drinking too much can be as bad for health and performance as dehydration; you can dilute your body’s electrolyte levels if you really over do it. To get the balance right, listen to your body and keep an eye on the colour of your pee.
If you feel thirsty, are not peeing much and your pee is dark in colour, then you probably need to be drinking more and it might be time to start on a bottle of H2Pro Hydrate 250.
If you are peeing more frequently than you feel is normal for you and it's very clear in colour; you may be drinking too much so might benefit from backing off on your fluid intake a little.

Read less...

This is not a simple question. Despite a lot of research, there is still no real consensus on what ‘the answer’ is. Read more

This is partly due to the huge range of individual/circumstantial factors that drive athlete’s individual fluid intake requirements.

As a result recommendations on what to do vary wildly from those who promote drinking to a rigid, predetermined plan, to others who prefer to rely entirely on instinct (the ‘drink to thirst’ concept).

Using our experience working with large numbers of elite athletes, we’ve developed a framework of recommendations. This involves some basic pre-planning on how much you might need to drink, but should be balanced with a significant reliance on following your instincts and testing/adjusting the plan on the go.

The recommendations are intended as a starting point from which you can experiment to find out exactly what works for you.

Precision Hydration fluid volume recommendations:

During low sweat loss activity...

Drink about 0-500ml (0-16oz) per hour

Low sweat loss situations are characterised by things like...

Low exercise intensity
Duration of less than 60-90min
Cool environmental conditions
and/or, if you just generally have a very low sweat rate

The range starts at ‘0’ here because, for most well hydrated athletes, exercising for anything less than 45-60min does not typically require any fluid intake at all. There are times when you might drink during short sessions or events e.g. if you have knowingly started somewhat dehydrated, to alleviate a dry mouth, or when you have other activities to do in the day and need to stave off possible dehydration later, but these are the exception not the rule.

During moderate sweat loss activity…

Drink about 500-750ml (16-24oz) per hour

Moderate sweat loss situations are characterised by things like...

Moderate to high exercise intensity
Duration of 60-90min upwards
Warm environmental conditions

Drinking about this amount ensures that a reasonable percentage of moderate fluid losses are replaced. Also in our experience most athletes don’t suffer with any fluid related GI issues within this range of intake as the gut can normally process this volume of fluid when working hard.

During high sweat loss activity…

Drink about 750-1000ml (24-32oz) per hour

High sweat loss situations are characterised by things like...

High/Very high exercise intensity
Duration of 2-3 hours upwards
Hot and/or humid environmental conditions
and/or, if you just generally have a very high sweat rate

Requirements can go above 1000ml (32oz) per hour, but this is relatively uncommon because it is approaching the ceiling of what most people can absorb through the gut whilst exercising.

They can also be lower than 750ml (24oz) per hour in athletes who are well hydrated to start with and can tolerate relatively large amounts of dehydration before performance starts to suffer (for example some elite athletes have been documented as losing almost 10% body weight without a significant drop off in endurance performance in the field).

Fine tuning and exceptions

None of the above recommendations should be treated as strict rules.
Use the recommendations to broadly assess the activity you’re doing and experiment within the relevant guidelines to see how you feel and perform.
You’ll soon start to get internal feedback on what works for you, and from that begin to optimise your strategy.

To help you read the feedback your body gives you, here’s some of the typical signs and signals of under and over consuming fluid...

Signs that you may be not be drinking enough

Thirst
Dry mouth/lips
Headache
Dizziness or lightheadedness
Peeing very infrequently (and passing low volumes of dark urine)

Signs that you may be drinking too much

Bloated stomach / feeling fluid ‘sloshing’ around
Needing to pee a lot (and passing large quantities of clear urine)
Feeling sick/nauseous and lethargic
‘Pressure’ headache
Mental confusion / disorientation
Swollen digits and joints

An important note on hyponatremia
Hyponatremia is a potentially very serious medical condition that is brought on most commonly in sporting situations when athletes over consume fluids (particularly fluids low in sodium). Way more detailed information on this is available here if you really want to dig into it in detail. Read less...

Whilst it is still not 100% clear what causes muscle cramps, electrolyte and fluid imbalance is certainly one culprit. This is especially likely to be true with cramping that occurs after large sweat losses.

If you have been recommended some of our higher strength electrolytes above (1000mg or 1500mg), it is likely that some of your cramping is caused by electrolyte depletion, especially if it occurs towards the end of long events.

Significantly increasing sodium intake before and during exercise that would normally result in cramping should alleviate symptoms.

This can be achieved using H2Pro Hydrate 1000 /1500 or SweatSalt Capsules at a dosage of 2-3 capsules per 500ml (16oz) of water consumed. If you are prone to getting cramps after hard sessions, or at night, it would be worth including some extra sodium in your strategy post session (see ‘Recovery' above for more info).

For persistent muscle cramps, sports massage and regular stretching of the effected muscles can also be very helpful.

This article gives some interesting further insight into this complex topic.

Adding some electrolytes to the fluid you consume post exercise is proven to help restore fluid balance more quickly than drinking water alone.

The additional sodium helps you to retain more of the fluid that you take on rather than peeing most of it out, and will therefore speed up the process of rehydration.

Try adding 1 x H2pro Hydrate to 500ml (6oz) of water after sweating heavily or take 1-3 SweatSalt Capsules with the same volume of water.

Taking on some sodium as part of your recovery strategy becomes more significant when:

Sweat losses are very high during exercise or you have struggled to drink much during your session
When recovery time between bouts of exercise is short or during particularly intense periods of training

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If you have any questions at all about your hydration strategy, drop us an email.

Your recommended hydration package

We've created a package tailored to your individual needs. It should keep you hydrated for around 60 sessions. It includes:

Only

Saving you more than 20% per tube!

Or, make your own hydration package: