First of all, figure how much you want to drink with a sweat test. To do this, you finish an hour to 90 minutes of exercise and compare your naked body weight before and after. Basically that’s the fluid you have lost. Multiply this by the estimated length of the race. The key thing is that you’re getting enough water, salt, and electrolytes, which are all replaced by sports drinks. But you want to be sure to not overdo it with the carbohydrates in sports drinks, so much how much (in grams) you need of these per hour by multiplying 0.7 x your bodyweight in kilograms. Compare with your sports drink and replace the rest of your fluids with water.
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