SSI Hydration Continuum
This handy chart lays out hydration options across the activity spectrum – from sedentary couch potatoes to ultra-endurance athletes.
Download a PDF of the SSI Hydration Continuum chart
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| Sedentary (24 h) | Low-intensity Short duration (30 min) | Moderate-intensity Moderate-duration (60 min) | High-intensity Moderate-duration (60-120 min) | Moderate-intensity Long-duration (2 – 8+ h) | Low-intensity Long duration (8+ h) |
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| Typical Sweat Loss* | 0 ml | 0 – 0.5 L | 0.5 – 1.5 L | 1.0 – 3.0 L | 1.0 – 16.0+ L | 2.0 – 12.0+ L |
| Typical Sodium Loss* | 1.5 – 3.0 g | 0 - 0.5 g | 0.5 – 1.5 g | 1.0 – 3.0 g | 1.0 – 16.0 g | 2.0 – 12.0 g |
| Drink Schedule | 2.0 - 4.0 L/d | 0 - 0.5 L | 0.5 – 1.5 L | 1.0 – 3.0 L | 1.0 – 14.0 L | 2.0 – 12.0 L |
| Beverage Options | Water, Coffee, Tea, Milk, Fruit juice, Soft drinks, Soup | Nothing, Water, Fitness waters, Sports drinks | Nothing, Water, Fitness waters, Sports drinks | Sports drinks, Water | Sports drinks, Water Extra sodium | Sports drinks, Water, Coffee, Tea, Milk, Fruit juice, Soft drinks, Soup |
* = typical sweat rates for most people under most conditions; some may sweat more
** = assumes a loss of 1.0 g sodium per liter of sweat (43 mmol Na+/L)
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