A very important part of sports performance is being properly hydrated and preventing dehydration. 📝 Hydration is not just about drinking during training, it’s about starting your sessions hydrated and maintaining it throughout the day. 💧 Use fluids with electrolytes or good-quality mineral water. 💦 Basic hydration guidelines ⤵️ - 35–45 ml per kg of bodyweight per day Post-training ⤵️ - replace 125–150% of bodyweight lost (1 kg lost ➡️ 1.25–1.5 L of fluids) Even small levels of dehydration (1
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