| Type of Event | Timing of Consumption | Amount & Type of Beverage |
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| Sports or exercise less than 1 hour in duration |
Before: 24 hours | Drink adequate fluids |
| 2 hours | 16 oz. (2 cups) cold water | |
| 5-10 minutes | 8-6 oz. (1-2 cups) cold water | |
| During: Every 15-20 minutes | 8-10 oz. (1-1 1/4 cups) cold water | |
| Recovery: Over next 24 hours | Adequate fluid to replace losses | |
|
|
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| Sports or exercise from 1-4 hours in duration |
Before: 24 hours | Drink adequate fluids |
| 2 hours | 16 oz. (2 cups) glucose electrolyte solution (4-8%) carbohydrate |
|
| 5-10 minutes | 8-6 oz.(1-2 cups) glucose electrolyte solution (4-8%) carbohydrate |
|
| During: Every 15-20 minutes | 8-10 oz. (1-1 1/4 cups) glucose electrolyte solution (4-8%) carbohydrate | |
|
Recovery: Immediately after exercise & every 2 hours for 6-8 hours following exercise |
Glucose electrolyte solution or glucose polymer solution to provide 1gram carb/kg body wt. |
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