Recovery
Hydration & Calorie Burn
Daily water target uses 35 ml per kg of bodyweight, adjusted for climate. Session burn scales with intensity and duration.
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Why 35 ml per kg?
The 35 ml/kg baseline reflects total daily water needs for a moderately active adult in a temperate climate — food contributes roughly 20% on top. Cool climates trend lower; hot or humid days (or altitude) can push needs 15–25% higher because of sweat and respiratory losses.
Training-day add-on
Sweat rate scales with intensity, kit, and gym temperature. HYROX-style sessions in our Port Coquitlam gym typically cost 500–900 ml of fluid per hour on top of your baseline. Weigh yourself pre- and post-session for one week to dial in a personal number — every 1 kg lost is ~1 L to replace.
Electrolytes matter
Plain water alone can dilute sodium during long, hot sessions. Aim for 400–1000 mg sodium per litre of intra-workout fluid for HYROX simulations. Pair hydration with the macro calculator and HYROX predictor to build a race-day plan.