Hydration Checklist
Tick each box as you go. This checklist covers everything before, during, and after your session to make sure dehydration never costs you performance again.
Tick each item to build your score and see your hydration assessment.
Urine is pale yellow before training
Clear to pale yellow means well hydrated. Dark yellow or amber means you are starting behind. Aim to fix this before you begin, not during.
Drank at least 500ml of fluid in the 2 hours before training
Pre-hydrating sets your starting point. Do not wait until you get to the session to start drinking.
Have electrolytes ready for sessions over 60 minutes or in heat
Plain water is fine for short easy sessions. Anything longer or harder needs sodium alongside fluid to actually replace what you lose.
Aware of the temperature and conditions today
Heat, humidity, and wind all affect sweat rate. A session that felt easy at 18 degrees can be completely different at 32 degrees. Adjust your fluid plan accordingly.
Slept well and feel recovered from the last session
Poor sleep and incomplete recovery both increase your hydration needs. If you are going into a session already fatigued, err on the side of more electrolytes, not less.
Started drinking within the first 20 minutes
Do not wait until you are thirsty. Thirst lags behind actual dehydration by 1 to 2% of bodyweight. By the time you feel it, performance is already dropping.
Sipping consistently rather than drinking large amounts at once
Large boluses of fluid are harder to absorb and can cause GI discomfort. Small regular sips throughout the session is more effective.
Using electrolytes alongside fluid for sessions over 60 minutes
Sweat is not pure water. It contains sodium, potassium, and magnesium. Replacing fluid without electrolytes dilutes your blood sodium and can make performance worse, not better.
Not relying on thirst as the primary signal to drink
Thirst is a useful backup signal, not a reliable hydration gauge. Drink to a schedule or strategy, not just when you feel like it.
Increasing intake on hot days or high intensity efforts
Sweat rate increases significantly with heat and intensity. What worked at 20 degrees will leave you behind at 30 degrees. Scale up your fluid and sodium on harder days.
Continuing to drink with electrolytes in the 1 to 2 hours after training
Rehydration does not stop when the session does. Your body continues to lose fluid through sweat and respiration. Keep sipping with sodium, not just plain water.
Checked urine colour within 30 minutes of finishing
This is your fastest feedback loop. Dark yellow means you lost more than you replaced. Pale yellow means you are close. Keep drinking until you get there.
Had a sodium-containing meal or snack within 2 hours of finishing
Food sodium helps your body retain the fluid you are drinking. Eating and rehydrating together is more effective than drinking alone after a hard session.
Avoided alcohol in the 2 hours immediately after training
Alcohol is a diuretic. Drinking alcohol before you have fully rehydrated actively works against your recovery. If you are going to have a drink, rehydrate first.
Know your personal sweat rate and sodium losses for this session type
Guessing how much you sweat leads to over or under hydrating. Use our Hydration Calculator after your next session to measure your actual numbers.
This checklist is a practical hydration guide based on current sports science. Individual hydration needs vary based on bodyweight, sweat rate, fitness level, and environmental conditions. For a personalised assessment of your sweat and sodium losses, use our Hydration Calculator. This checklist is a guide only and does not replace personalised sports nutrition advice.
