During a typical training session, if a client loses about 1.5% of body mass, what is the best hydration advice?

When a client loses approximately 1.5% of their body mass during a training session, it is crucial to address hydration effectively to maintain performance and prevent negative health impacts. The best hydration strategy in this scenario is to encourage the client to drink ad libitum, which means they should drink according to their thirst cues, as well as considering an additional intake of 500 mL before bed and training.

This approach recognizes that thirst is a natural indicator of the body's hydration needs. However, since a significant amount of body mass has been lost, it is beneficial to encourage additional fluid consumption preemptively. Drinking 500 mL before bed helps replenish lost fluids overnight, while additional hydration before the next training session ensures the client starts their next workout in a well-hydrated state, critical for optimal performance.

This hydration strategy not only addresses immediate rehydration needs but also promotes better long-term hydration habits and improved recovery, which are essential for sustained exercise performance and overall health.