Nutrition
Heat Index Hydration Adjustment
Heat index hydration adjustment raises fluids and sodium when temperature plus humidity cross your threshold—not air temperature alone.
Heat index hydration adjustment scales fluid and sodium up when combined temperature and humidity cross your personal threshold—often above 27–30°C heat index for outdoor sessions. Pace expectations down before bottle size up.
Pre-cool and shade breaks reduce core load but do not erase sweat. Check forecast at session time, not dawn.
Common questions
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Is dry heat safer for hydration than humid heat?
Dry heat can dehydrate fast through sweat you do not feel; humid heat blocks evaporation and raises core strain. Both need adjusted fluids—use heat index, not comfort alone.
Related terms
Put Heat Index Hydration Adjustment into practice
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