Research
Adherence
Following the thirst mechanism and drinking ad libidum (400-800 mL/h) is the recommended hydration strategy for endurance athletes to avoid exercise-associated hyponatremia (EAH).
Don't force yourself to drink large amounts of water if you aren't thirsty. Instead, drink when you feel thirsty, aiming for about 400-800 mL per hour. If you sweat a lot or exercise for a long time, include some sodium in your drinks (300-600 mg/h) to help prevent low sodium levels.
GoodSupportsHIGH confidence
The Advisory Statement by Noakes and the International Marathon Medical Directors Association suggest the athlete start with a hydration plan in the range of 400–800 mL/h [47], which was also adopted in the ACSM Position Stand in 2007 [40] recommending athletes drink ad libidum, in the suggested range of 400–800 mL/h.
Why this rating
Based on position stands from ACSM and other major organizations.
Source
Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations
Kenneth Vitale et al. · Nutrients · 2019
DOI 10.3390/nu11061289
narrative_reviewCited 259×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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