How to use
- Start from a realistic during-session drink target, not from a full-day water goal.
- Enter the bottle size, how many full bottles you can start with, and whether refills are realistically available.
- Use the result to decide whether the current carry plan is enough, needs one refill, or is still too optimistic before you move to electrolyte or recovery planning.
Wave 56 expansion
Move from drinking target into bottle logistics
This page fills the gap between “how much should I drink during the session?” and “can I actually carry that?” It is for logistics, not for physiology.
| Step | Needed by | Load | Covers until | Used |
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How to choose between nearby pages
Use Pre-Workout Hydration Plan when the missing step is the preload before training starts. Use Workout Hydration Plan when the missing step is the drink rhythm during the session. Use this page after that, when the session target is already believable and the remaining question is how many bottles or refills you need. Use Sodium Loss Estimator when the next question is the rough sodium range behind that planned fluid loss. Use Electrolyte Bottle Plan when bottle count and sodium context already look believable and the remaining question is what should go into each bottle. Use Electrolyte Needs when the bottle contents are still the open question in broader terms, and Rehydration Plan once the session is over and replacement timing becomes the main job.
FAQ
What does this page calculate?
It turns session duration, hourly drink target, bottle capacity, and refill access into a practical carry-and-refill plan for one workout.
When should I use this instead of Workout Hydration Plan?
Use Workout Hydration Plan when the missing step is how much to drink during the session. Use this page after that, when the target is already known and the next question is how many bottles or refills you need.
When should I use this instead of Rehydration Plan?
Use this page before or during the session. Use Rehydration Plan after the session when the remaining question is how to replace fluid loss afterward.
Does this replace event logistics or medical guidance?
No. It is a lightweight planning aid for bottle logistics only and does not replace venue rules, coaching, or medical advice.