How should my hydration strategy vary with the demands of my sport?
Your hydration strategy should vary based on the specific demands of your sport. Here are some general guidelines:

1. High-intensity sports: For sports that involve high-intensity bursts of energy, like football or basketball, you should aim to stay well-hydrated throughout the day and during practice. This can be achieved by consuming water or sports drinks containing electrolytes, especially during breaks or halftime.

2. Endurance sports: In sports that require prolonged physical exertion, such as running or cycling, maintaining proper hydration is crucial. You should aim to drink water or sports drinks with electrolytes before, during, and after training sessions or competitions.


As an elite athletic coach, I'd recommend that your hydration strategy should adapt to the specific demands of your sport. Here are some general guidelines:

1. Intensity: The more intense the exercise, the greater the fluid loss through sweat. You should aim to drink enough to replace what you lose, which could be up to 2 liters per hour in some cases.

2. Duration: Longer exercise durations increase the risk of dehydration, so it's crucial to maintain proper hydration throughout your training sessions and competitions.

3. Environmental conditions: Hot and humid environments can increase sweating, leading to greater fluid loss.