It’s recommended that you drink to thirst during your exercise and races, but it’s also extremely important that you consider well what you drink (and eat) because this impacts your endurance ability. Don’t forget that carbohydrates are the main fuel for exercise.
Here are some facts about carbs as a fuel:
- Studies suggest that if you’re used to a high-carb diet, then taking up carbohydrate during training boosts performance.
- If the event lasts more than two hours, you could try to consume, for instance, about 60g of carbohydrate per hour. But not more because a higher intake won’t have any additional effect.
- You may opt to to drink a carbohydrate solution you have prepared yourself or you may decide for a gel.
- Carbohydrate gels usually contain 20 to 25g of carbohydrate in a sachet.
- Types of carbohydrate include glucose, maltose, fructose, starch and glucose polymer.
People differ, so try different things and experiment what works best for you… but not on race day.