Most people reach for a sports drink before every session. The label promises electrolytes, the colour signals performance, and the influencer endorsement seals the deal. The science tells a different story.

At 3% dehydration your speed drops by 8%. But for workouts under 60 minutes at moderate intensity, plain water handles hydration just as well — and the sugar and sodium in most commercial sports drinks are solving a problem you do not have.

This guide covers:

• How to calculate your personal sweat rate so you know exactly how much fluid you actually need per session

• The specific duration and intensity thresholds where electrolyte drinks earn their place — and where they do not

• A simple pre-, during-, and post-session hydration protocol built around your training type, not a brand's marketing budget

One PDF. No upsell inside the guide.

Available on Whop as a one-off, or inside The Fuel Lab Standard on Skool — which adds the community and weekly Q&A on top.