Sports Hydration Mode

For people who train hard enough to sweat out meaningful sodium and potassium.

What applying it changes

Your recommendations are rebuilt with two targets moved:

Sodium ceiling raised to 3,500 mg a day, because endurance training tolerates more sodium for fluid balance.

Potassium floor raised to 3,800 mg a day, to replace what sustained training loses.

Nothing is added to your foods-to-limit list. Your daily water goal is not changed by the mode: it comes from your body metrics, or from a condition such as kidney stones, as described in Hydration Tracking.

The phone screen

Open the mode from Diet Modes. The Sports mode screen shows:

Today's hydration against your water goal, with the goal's basis underneath.

Electrolyte balance: today's sodium, potassium and magnesium from your food log, against your targets. Where too few of the foods you logged carry a value for a nutrient, it reads No data rather than 0.

Measured sweat rate: this reads Not measured yet. The app does not keep a sweat rate; the post-workout screen works one out from two weights you enter, for that session only.

Typical intensity: Light, Moderate, High or Very high. This is the one setting the mode keeps, and it sizes the carbohydrate guidance on the pre-workout screen and the recovery guidance after.

Log a workout: pick the kind of session to open the exercise log.

Before a workout

Under Trackers, tap Pre-Workout.

Tap When is your workout? and set the time. The screen counts down to it.

Work through the Before-workout checklist: hydration, carbohydrate, electrolytes and optional caffeine, with amounts and timing for each. The hydration item shows what you have logged today.

Use What to eat before for portion and timing examples.

During a workout

Tap During Workout, then Start workout.

Log each drink from the quick-log row. Every drink goes to your water log.

After 20 minutes without a drink the screen reminds you.

Tap Stop when you finish. The session's fluid total, number of electrolyte drinks and perceived exertion are shown while it runs.

After a workout

Tap Post-Workout Recovery, then Start recovery timer as your session ends. The best recovery window is timed from there.

Under Rehydration calculator, enter your weight before and after. The screen shows what you sweated and how much to drink back, 150% of the loss.

Log rehydration drinks from the same row; they go to your water log.

Tap Add to totals on a recovery meal to count its protein and carbohydrate toward the session's targets. Those meals are not written to your food log; log what you actually ate from Log Food as usual.

On the web

The web applies the mode and shows the rebuilt recommendations. The workout screens are phone-only; water is logged on the web under Hydration.

What it does not do

There is no weather or heat adjustment, no stored sweat-rate history and no training plan. Guidance amounts are general sports-nutrition ranges keyed to your typical intensity, not a coaching plan.