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المصادر

• 1.American College of Sports Medicine, Exercise and Fluid Replacement — Athletes should start exercise euhydrated, limit body-mass losses during training, and replace fluid and sodium after heavy sweat losses.
• 2.Sawka et al., ACSM Position Stand — Sweat rate varies widely by athlete, heat, intensity, clothing, and acclimation, so pre/post body-weight checks are the practical way to individualise fluid plans.
• 3.U.S. National Academies (IOM/NAM), 2005 — Adequate total water intake of about 3.7 L/day for men and 2.7 L/day for women, including water from food and all beverages.