This four-page Mini Guide is packed with practical tips, research-based guidelines, and easy-to-understand visuals to help you individualize your hydration plan for all physical activity, and particularly for endurance exercise (i.e. anything longer than 60-90min).

The Sweat Test Worksheet will give you detailed instructions on how to test your sweat rate (i.e. # ounces you lose per hour of exercise) to dial in your exercise fluid goals, as outlined in the mini guide. All you need is a scale.