Depending on which source you’re reading it looks like the water retention ranges from 500-1500mL. Fluid consumption protocols range from ~750-2000mL on average.
This is not yet an area where I am well versed in all literature so I’m not qualified to tease out the differences just yet.
It’s been on my to-do list for a while and this discussion has bumped it up my reading list because I’m getting the feeling that I’m underdosing sodium pre-training for folks in hot climates.
That’s correct. Both are independently beneficial.
It’s not. I wrote the bit about washing out sodium in response to having several athlete/clients do something different. Sodium load the night before “trying to get hydrated” and then continue chugging water the morning of the event, only to find out that they had not included any sodium the morning of the event. Result: poor performance, cramps, fatigue.