Electrolytes and hydration

Water target: about 30–35 ml/kg a day (2–2.5 litres at 70 kg) plus 500–750 ml for every hour of training.

• Drink 400–600 ml 2 hours before training.
• During it, a few sips every 15–20 minutes.
• Electrolytes (sodium, potassium, magnesium) matter for sessions over 60–90 minutes, in the heat or with heavy sweating — they prevent cramps and weakness. For short sessions water is enough.
• Pale yellow urine means you're drinking enough.

Take extra care training outdoors in summer heat (+40°C).