Scheduled drinking

Scheduled drinking is a hydration approach where an athlete consumes predetermined volumes of fluid at regular intervals before, during and after exercise rather than relying solely on thirst cues.

Structured hydration for long events

During prolonged or high‑intensity sessions, sweat losses can exceed a litre per hour and thirst alone often leads to under‑replacement. A planned drinking schedule helps maintain fluid balance, support carbohydrate delivery and prevent dehydration greater than two percent of body mass. To create a schedule, athletes estimate their sweat rate by measuring body weight change during training and plan to replace a portion of that loss during exercise. Typical guidelines suggest drinking about 0.4–0.8 litres per hour in moderate conditions, increasing to match higher sweat rates in heat. Including 20‑30 mEq sodium per litre and 30–60 grams of carbohydrate per hour helps sustain blood volume and energy. A schedule also reminds athletes to drink before they feel thirsty, reducing the likelihood of performance declines and cognitive fatigue. However, planned intake should never exceed sweat rate; overdrinking can dilute blood sodium.

Planning your intake

To implement scheduled drinking, set reminders every 15–20 minutes during long races or training and consume small amounts of fluid each time rather than large volumes at once. Use a carbohydrate–electrolyte beverage for most of your intake and carry a carb‑only bottle or gels to adjust carbohydrate intake without excess fluid. In hot conditions, pair scheduled drinking with cooling strategies such as ice towels or cold drinks. After exercise, continue drinking until pre‑exercise body weight is restored. Adjust your plan based on changes in climate, intensity and personal sweat responses. For shorter or cooler sessions, scheduled drinking may not be necessary, and drinking to thirst is sufficient.

A structured hydration plan helps athletes meet fluid and fuel needs during demanding events while avoiding the risks of both dehydration and hyponatremia.

Related Terms: Personalized hydration, Drink to thirst, Carb‑only bottle, Salt capsules, Carbohydrate–electrolyte beverage