Apply this infographic as the basis for your hydration performance plan.

What does a good hydration plan look like? It is an approach that takes your unique sweat rate (fluid loss and sweat composition) and uses this information as a guide for what kind of fluid you should consider consuming, how much, and how often to maximize your performance.
Read the full hydration article
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BONUS: Take the continuing education course, based on the article.

ACSM's Health & Fitness Journal®: July – August 2019 CEC Course #3: Individualized Hydration Plans for Ultra-Distance Endurance Athlete. Available ACSM CECs: 2.0

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