How to use
- Start with a workout loss estimate from Sweat Rate or a known session note.
- Add the session length, heat level, and whether this usually feels like a salty-sweat workout.
- Use the result to refine Rehydration Plan, not to replace medical guidance.
Wave 53 expansion
Move from fluid amount into recovery composition
This page sits after Sweat Rate, Dehydration Percent, and Rehydration Plan. It answers one narrower question: does this recovery still look plain-water first, or has the session context moved into electrolyte-aware territory?
How to choose between nearby pages
Use Sweat Rate when the workout loss estimate is still unknown. Use Dehydration Percent when that estimate is known and you first want to judge how large it was relative to starting body weight. Use Workout Hydration Plan when the next decision is how to spread that volume during the session itself. Use Sodium Loss Estimator when the next question is the rough sodium range behind the known fluid loss. Use Rehydration Plan when the next decision is how much to replace and how to split it. Use this page when the volume question is already narrowed down and the remaining question is whether recovery still looks plain-water first or needs more electrolyte attention.
FAQ
What does this page estimate?
It helps you judge whether a workout still looks like plain-water territory or if electrolyte support deserves more attention before you finalize rehydration.
When should I use this instead of Rehydration Plan?
Use Rehydration Plan when the main question is how much fluid to replace and how to split it across time windows. Use this page when the next question is whether that recovery plan should still look water-first or whether electrolyte support deserves more emphasis.
Does this give sodium dosing or medical advice?
No. It is an educational planning aid only. It does not prescribe sodium doses, diagnose dehydration, or replace sports medicine or medical care.
What is stored in the share URL?
The share URL stores the workout loss estimate, workout duration, heat level, and whether you marked the session as a salty-sweat context.