Discuss fluid guidelines for athletes before, during and after exercise, with an example of a sweat-loss calculation.

1. 1 · Open in two lines. Fluid needs vary with sweat rate, so each athlete needs a plan. The aim is to start hydrated, limit losses and replace them fully.
2. 2 · Draw the routine. [Flow: weigh → pre-hydrate → drink during → weigh after → rehydrate]
3. 3 · Before exercise.
   • 5-10 mL/kg 2-4 h before (ACSM/AND/DC 2016).
   • Check urine colour; salty snack helps.
4. 4 · During exercise.
   • Keep loss under 2%; do not gain weight.
   • About 0.4-0.8 L/h as a start; sports drink for long or hot sessions.
5. 5 · After exercise. 1.25-1.5 L per kg lost, with sodium, over the next few hours.
6. 6 · Worked example. 72.0 → 70.6 kg, 1.5 L drunk: sweat 2.9 L, 1.9% loss, replace 1.75-2.1 L.
7. 7 · Nutrition link. Salted nimbu pani, buttermilk or sports drinks for salty sweaters; drinks breaks used fully.
8. 8 · Close in one line. Weighing before and after is the simplest tool for a personal fluid plan.

Scoring tip: A short sweat-loss sum with a check line earns full marks for application; always write the formula first.