The Hydration Playbook

You're not unfit. You're dry. Mile 8 cramps when your cardio is fine. Round 3 falls off a cliff. The headache 40 minutes after you finish that wrecks the rest of the day. You drank water all morning and still showed up flat. The Hydration Playbook is 111 pages answering one question for 46 different sports: what do I drink, when, and how much? Not a science essay. A field manual. Find your sport, read two pages, know exactly what to do. Every sport gets its own protocol How many sticks for a 40-minute class — and for a three-hour day What your sport actually costs you: sweat rate, sodium loss, heat, cramp risk Your day by the clock — five windows from pre-load to before bed, in two lanes: everyday and competitor The exact symptoms that mean you're under, written in your sport's words How to adjust for heat, body size and a long day The one mistake most people in your sport make Plus what else is worth taking and when — carbs, protein, creatine, caffeine, magnesium — with doses. Not our products. Just what works. 46 sports From CrossFit, HYROX and the marathon to pickleball, jiu-jitsu, climbing, the job site, the flight and the 3 PM desk crash. What you get Instant digital download. A PDF, sent the moment you buy. Reads on any device, built to be printed, yours to keep — no login, no expiry, no subscription. Your copy is personalised to you and licensed for your own use. Digital product: no physical item ships and all sales are final. Educational only; not medical advice.