Adequate hydration and nutrition

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Adequate nutrition and hydration is key to performance and recovery from exercise. Follow the steps below:

What You'll Need

  • Fluids
  • Carbohydrate/protein snack

What You'll Do

  • 2 hours before exercise consume between 400-600ml fluids.
  • Every 15-20 min consume 150-350ml depending on tolerance.
  • After exercise consume between 450-675ml fluids for every pound of body weight lost during exercise.
  • Within 30 min eat a snack that contains both carbohydrate and protein.
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