Fueling and Hydration During Activity

Fueling for Energy

Key Principles:

• Use simple carbohydrates to prevent GI distress and enhance performance.

• Combine glucose + fructose for maximum efficiency.

How Much to Consume?? (general recommendations):

• For Activities Lasting 1–2.5 Hours:

  • Aim for 30–60g of carbs/hour.

• For Activities Lasting Over 2.5 Hours:

  • Increase to 90–120g of carbs/hour.

Types of Fuel:

• Sports Nutrition Products:

  • Pre-measured (e.g., gels with 20–40g carbs).

  • Often include electrolytes for added hydration.

• Real Food Options:

  • Budget-friendly and accessible.

  • Examples: Pretzels, graham crackers, potatoes, fruit leather, fruit squeezies, bananas

  • Note: Harder to measure carb content precisely and may include fats/proteins.

    
    

Hydration for Endurance

Basic Hydration Rule:

• Drink 12–24 oz of water per hour.

• Avoid rapid consumption in large amounts as this decreases absorption

• Avoid drinks with high carbohydrate percentage

Prevent Dehydration:

• Aim to prevent loss of more than 2–3% of body mass, especially in heat.

• Add electrolytes when:

  • Exercising for over 2 hours.

  • Exercising in hot or humid conditions.

Electrolyte Goals:

• Consume 300–600mg of sodium/hour to replenish sweat loss.

Pro Tips

1. Test Your Strategy: Always practice fueling and hydration during training to match race-day needs. Train your gut!!

2. Customize for Conditions:

   • Adjust based on temperature, duration, and altitude.