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These studies suggest that best practices for hydration and electrolyte management in endurance sports include prehydrating, consuming fluids with carbohydrates and electrolytes during exercise, and using commercially available or isotonic beverages for prolonged activities.
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Hydration and electrolyte management are critical components for optimal performance and health in endurance sports. Proper strategies can help maintain performance, delay fatigue, and prevent heat-related illnesses.
Prehydration Strategies:
Hydration During Exercise:
Electrolyte Management:
Post-Exercise Rehydration:
Individual Variability:
Effective hydration and electrolyte management in endurance sports involve starting exercise well-hydrated, maintaining fluid and electrolyte balance during exercise, and adequately rehydrating post-exercise. Individualized hydration plans that consider sweat rates and electrolyte needs are essential for optimal performance and health.
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