The intake amounts in the picture are exercise and race examples from the original. They aren't personal recommendations, and chia seeds or supplements aren't required either.
Even when you're surrounded by water, you need to bring your own drinking water. From before you get on the board until after you're back, let's think about when to drink and where to rest.
01. Keep water within reach
First pack drinking water and secure it where it's easy to reach while paddling. Rather than forcing yourself to drink while the board is rocking, it's better to drink somewhere stable, getting low or taking a short break.
On hot days you also need shade and rest. The CDC advises carrying a water bottle and drinking and refilling throughout the day. Rather than just bringing lots of water, plan your breaks too.
02. Read the numbers in the picture as an athlete's example
The original shows intake examples for before, during and after intense exercise, along with Connor Baxter's race prep tips. It isn't a schedule everyone should follow exactly, or a personal recommended amount. That's because activity time, sweat, weather and personal condition all differ.
Chia seeds aren't an essential item either. The link between 0.1% dehydration and performance stated in the original isn't a standard this guide has scientifically verified, so don't use that number to calculate your own condition.
03. Drinking more isn't the only answer
Also avoid forcing down a lot of water at once. The CDC's hydration guidance explains that drinking too much water or other drinks can also be a problem. Don't push yourself to hit the figures in the picture.
If you feel dizzy, weak or nauseous, stop rather than keep paddling, and get help so you can rest. If you have personal guidance, for example for a condition that requires limiting fluids, that guidance comes first.
Sources and scope
The artwork is Starboard's original infographic with Connor Baxter's figures and athlete examples; the explanation is Starboard Korea's commentary. We keep the original figures but do not present them as personal recommendations. The 0.1% dehydration claim and the effects of chia seeds were not adopted as independently verified health guidance. CDC guidance on heat and hydration is reflected separately in the text.
- Starboard HQ infographic: Drink water stay hydrate_V2-01.jpg ↗
- CDC: Heat and health ↗
- CDC: Hydration and drinking too much ↗
The illustration is Starboard's original artwork; the explanation is Starboard Korea's editorial guide, translated into English here. Sources checked: 2026-09-08.
