- How much water is recommended before, during and after exercise
- How to determine your daily fluid needs and exercise fluid needs
- How we lose fluid and how to replenish it
- How carbohydrates affect hydration 
- Should you drink by time or thirst?
- How to prepare for and handle extreme temperatures
- How dehydration impacts performance
- Do's and don'ts of hydration 
- Electrolytes 101 and what are most importance for endurance athletes
- Choosing sports fuels with proper electrolyte amounts
- When to preload with sodium