Hydration Science for Athletes

Created by leading Performance Dietitian, Jordan Sullivan, this comprehensive guide breaks down key physiological concepts and offers an overview of our current understanding of hydration science. It explores topics that are key to understanding the nuanced practice of creating individual and truly effective hydration and electrolyte protocols for athletes. Whether you're preparing for competition, training in the heat, or rehydrating after weigh-ins, this document delivers clear, actionable guidance tailored to a range of sports from combat sports and ultra-endurance to team and power-based disciplines.

Inside, you’ll find:

• Evidence-based frameworks for hydration planning

• Nuanced breakdowns of sodium, potassium, magnesium, and other key electrolytes

• Sport-specific protocols and sweat testing strategies

• Guidelines for managing heat

• Real-world examples, formulas, and practical checklists

Whether you're an elite athlete or work with them, this resource equips you with the tools to optimize performance, recovery, and long-term health through better hydration.