How to use
- Start with a session-loss estimate from Sweat Rate or a reliable training note.
- If the open question is still what to drink before the session starts, step back once to Pre-Workout Hydration Plan before you build during-session checkpoints.
- Choose how often you want a drink checkpoint during the workout and set the heat context.
- When the pace looks acceptable but you still need bottle count or refill logistics, move next to Hydration Bottle Plan.
- Use the result to guide during-session drinking, then move to Electrolyte Needs or Rehydration Plan for what still remains afterward.
Wave 54 expansion
Move from workout-loss context into during-session execution
This page fills the step between knowing the workout loss and planning the post-session recovery. It answers one narrower question: what does a simple drink rhythm during the session look like?
| Checkpoint | Time | Target |
|---|
How to choose between nearby pages
Use Hydration Schedule when the question is still about the whole day. Use Pre-Workout Hydration Plan when the daily plan is already clear and the next question is the one-to-four-hour preload before training starts. Use Sweat Rate when the workout loss itself is still unknown. Use Dehydration Percent when you want body-weight context first. Use Hydration Bottle Plan when the during-session pace already looks acceptable and the remaining question is bottle count, bottle size, or refill access. Use Electrolyte Needs when the remaining question is plain water versus electrolyte support. Use Rehydration Plan when the session is over and you need the post-workout replacement split. Use this page when the missing step is the drink rhythm during the workout itself.
FAQ
What does this page estimate?
It turns a known workout-loss estimate into simple during-session drink checkpoints and shows how much fluid may still need attention after the workout.
When should I use this instead of Hydration Schedule?
Use Hydration Schedule when the question is how to spread daily water across the whole day. Use this page when a specific workout session is already in focus and the next question is what to do during that session.
When should I use this instead of Rehydration Plan?
Use Rehydration Plan when the session is over and the main question is how to replace the remaining loss afterward. Use this page one step earlier, when the goal is building simple drink checkpoints during the workout itself.
What is stored in the share URL?
The share URL stores session loss, workout duration, checkpoint spacing, heat level, and whether the session is marked as a salty-sweat context.