Research-grade hydration planning based on National Academies DRIs, ACSM guidelines, and TB MED 507 heat injury prevention protocols
Normal: 37.0°C
Total Water (TWI)
3.70 L/day
Beverage Target
2.96 L/day
Baseline Calculation:
Method: gender-based
Intensity
Drink Rate
0.71 L/h
Planned Intake
0.71 L
Electrolyte & Fuel Guidance:
Sodium: 460–690 mg/L
Carbohydrate: 30–60 g/h (4–8% solution)
Hourly Max
1.50 L/h
Daily Max
12.00 L/day
Baseline water is for non-training days. Add the exercise intake shown above on training days.
Keep exercise body-mass loss <2%; avoid weight gain during the event.
Hourly intake should not exceed 1.5 L; daily should not exceed 12 L.
Use sodium 460–690 mg/L and 4–8% carbohydrate for long/hot sessions.
For planned 0.71 L intake: 327–490 mg sodium total, and 30–60 g carbohydrate per hour recommended.
Mode: simple
Fever (C above 37): 0.00
Fever Add (L): 0.000
Body Temp Input: not set
Weight (kg): not set
Heat Index: 77.0°F
Base Category: 1
Adjusted Category: 1
For a 30-y M, baseline total water is 3.70 L/day (weight-based) (beverages ≈ 2.96 L/day). For 1 h at moderate intensity (shade, normal clothing), planned intake is 0.71 L at ~0.71 L/h (≤1.50 L/h). Include sodium 460–690 mg/L and ~30–60 g carbs/h. Post-exercise, replace ~1.5× any body-mass lost. Never exceed 12.00 L/day; avoid weight gain during events.