This course delves into the critical role of hydration in physical and mental performance, equipping sports pharmacists and healthcare providers with evidence-based strategies to optimize hydration for active individuals. Participants will learn about water distribution in the body, how to monitor hydration status, and the consequences of dehydration. The course also covers applied hydration strategies, the impact of electrolytes, and special considerations like hyponatremia, leaky gut, and carbohydrate vs. electrolyte solutions. Emphasis is placed on practical applications and the importance of testing hydration strategies in training rather than during competition.