During Activity: How Water (and Other Fluids) Affect Performance, Recovery & Safety

Looking at hydration during training or competition—what to drink, when, and how much—especially in different conditions (heat, prolonged effort).
Sections:

• What happens during exercise: sweat loss, fluid & electrolyte loss, temperature regulation, joint lubrication. advancedorthosports.com+2Johns Hopkins Medicine+2

• When water alone is sufficient vs when you might need sports drinks / electrolyte-enhanced fluids. Gundersen Health System+2Healthline+2

• Special environments: heat, humidity, long duration, high intensity — extra demands on hydration. scienceinsport.com+1

• Hydration mistakes to avoid: under-drinking, over-drinking (risk of hyponatremia), relying only on thirst. Gundersen Health System+1

• Practical “in-session” hydration plan: how often to drink, how much, what to look for (weight loss %, urine colour). kansashealthsystem.com
  Why it works: Many athletes focus on training load or technique, but neglect hydration strategy “in-the-moment.” This gives detailed tactical advice.