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Proper hydration is essential for athletes to maintain performance, prevent dehydration, and optimize recovery. These guidelines provide evidence-based strategies tailored to endurance athletes and those engaging in prolonged physical activity.Pre-Exercise HydrationConsume 5–7 mL/kg of fluid containing sodium (20–50 mEq/L, equivalent to 460–1,150 mg/L, or 1.2–2.9 g/L of sodium chloride) at least 4 hours before an event or training session.1If you fail to produce urine or notice dark, concentrated urine, drink an additional 3–5 mL/kg of fluid within 2 hours before the activity.1Hydration During ExerciseCompositionOpt for a hypotonic carbohydrate-electrolyte solution2 with the following components:Carbohydrates (CHO): Use multiple-transportable carbohydrates (MTC), such as a mix of glucose and fructose or...