Sweat Science: Electrolyte Strategy for Endurance Training

Your sweat is personal. Your electrolyte plan should be too. Sweat Science: Electrolyte Strategy for Endurance Athletes is a practical, evidence-informed guide to hydration for runners, cyclists, triathletes, hikers, and other endurance athletes who want better performance and recovery without turning every bottle into a chemistry experiment. Instead of prescribing one universal drinking rule, Adrian Corwell shows you how to build a plan around the variables that actually matter: training duration, environment, sweat rate, fluid access, gastrointestinal tolerance, sodium loss, recovery time, health, and medication. Inside, you will learn how to: - Estimate your sweat rate with a repeatable field method - Prevent dehydration without creating the danger of overhydration - Match fluid and sodium intake to endurance training and racing - Read electrolyte labels in milligrams per liter and per hour - Understand why sodium is the main electrolyte lost in sweat - Use food, sports drinks, powders, capsules, and recovery beverages intelligently - Evaluate potassium supplements and potassium-magnesium products safely - Separate magnesium glycinate facts from performance and recovery hype - Understand magnesium considerations for women athletes and different life stages - Adjust for heat, humidity, cold, altitude, travel, and illness - Troubleshoot thirst, bloating, nausea, cramps, and poor recovery - Recognize emergency warning signs of heat illness and exercise-associated hyponatremia >This is not a book about drinking as much as possible or replacing every milligram of salt by force. It explains why hydration and sodium must be planned together, why potassium pills deserve caution, and why a magnesium supplement cannot repair poor fueling, excessive pacing, or an unsafe heat load. With worked examples, label calculations, decision rules, product-selection guidance, and practical action steps, Sweat Science helps you move from generic advice to an individualized strategy you can test in training before race day. No miracle powders. No gallon challenge. No suggestion that one cramp has completed a laboratory analysis. Just clear science, safer decisions, and a hydration plan built for the endurance work you actually do.