How to Deliver Your Hydration Strategy in Ultramarathon Training

You need to have a strategy for how you're delivering your hydration and you're deriving that from how much you are sweating in different environmental conditions. Do doing a sweat test to figure out how much you sweat in about 10 degree increments at home during training which needs to be the foundation for your hydration strategy. You can go through a liter or a liter and a half per hour in those really hot conditions and not tip yourself over the caloric requirements  and then add calories on top of that. If you start out from this premise that i'm going to get all of my calories from whatever's in my bottle your your calories are going to be inherently tied to whatever whatever is in