How to use
- Start with a session-loss estimate from Sweat Rate or a known workout note.
- Choose how aggressively you want to replace that loss in the next hours.
- Use the plan to refine the rest of your hydration schedule, not to override medical advice.
Wave 51 expansion
Move from loss estimation to a recovery plan
This page sits after Sweat Rate. It answers one narrower question: how much of that session loss should be replaced soon after the workout, and how should it be split?
| Recovery window | Share | Liters | mL |
|---|
How to choose between nearby pages
Use Water Intake when the daily baseline is still unknown. Use Hydration Schedule when the daily liters are known and timing is the next task. Use Sweat Rate when the workout loss estimate itself is still unknown. Use Dehydration Percent after that estimate is known when you first want to see how large it was relative to starting body weight. Use Workout Hydration Plan when the remaining question is how to spread that replacement during the session itself. Use Electrolyte Needs when the remaining question is whether recovery should stay water-first or move toward electrolyte support. Use this page after that estimate is already known and the next job is deciding how much to replace soon after the workout.
FAQ
What does this page calculate?
It turns a workout-session fluid-loss estimate into a simple post-workout rehydration target and splits that target across short recovery windows.
When should I use this instead of Sweat Rate?
Use Sweat Rate when the loss estimate itself is still unknown. Use this page after the loss estimate is already known and the next job is deciding how much to drink back and how to split it.
Does this give medical advice or sodium dosing?
No. It is a simple planning aid only. It gives a brief reminder about electrolytes for larger sessions, but it does not replace sports medicine or medical guidance.
What is stored in the share URL?
The share URL stores session loss in liters, replacement factor, and the selected timing pattern.