Hydration guide
How much should you drink today?
Five questions about your session, and a plan for the day: how much to drink, when, and how many sticks.
72 kg
Session length
Effort
Conditions
Your sweat
Your plan
0
mL / per hour
0
mL
- Drink during the session
- Drink over the whole day
- Sodium lost in sweat
VITA sticks today
One stick in a 500 ml bottle, during or after the session.
One during the session, one after.
300 mg sodium per stick
That is a heavy-sweat session. VITA is made for everyday training, not to replace a loss this size on its own: take your two sticks, then eat a properly salty meal afterwards. If you train like this often, get a plan built on measured numbers.
That is more than 2% of your body weight, the point where endurance and concentration measurably drop. Drink during the session, not after it.
That keeps you inside the 2% of body weight where performance holds, as long as you drink during the session rather than after.
Get your sticks
This is an estimate, not a measurement. To know your real sweat rate, weigh yourself before and after a session in the conditions you actually train in, and correct for what you drank.