30-60 minutes
|
Primary goal is fluid replacement |
Begin exercise well-hydrated |
Drink at a rate that is comfortable and practical to replace fluid lost by sweating |
CHO intake is beneficial for the performance of high-intensity exercise of about 1 hour duration (37) |
1 - 3 hours
|
Primary goal is fluid replacement + CHO intake |
30 grams CHO per hour of exercise |
Drink at a rate that is comfortable and practical to replace fluid lost by sweating |
≥ 3 hours
|
Primary goal is fluid replacement + CHO + sodium intake |
30 - 60 grams CHO per hour of exercise; when greater than 70 g CHO per hour are required, use a mixture of CHO sources (i.e. 2:1 ratio of glucose and fructose) |
Drink at a rate that is comfortable and practical to replace fluid lost by sweating |