SUPPLEMENTING -- INTAKE DURING THE EVENT

Replacing both fluid and carbohydrate during exercise is important. What and how much to replace depends on the type, duration, and intensity of the exercise. Adequate fluid intake is the single most important recommendation for all types of exercise. The general recommendation is to drink 1/2 to 1 cup of water every 10 to 20 minutes. In a hot environment, when perspiration is especially heavy, drinking up to 2 cups of water every 15 minutes may be necessary to replace fluid losses. Adequate hydration enables the active body to regulate its temperature effectively and allows for good circulation and muscle function. Carbohydrate replacement is necessary in events lasting longer than 90 minutes and may even be beneficial during high intensity exercise of shorter duration. This applies to both continuous events like cycling, running, and hiking, and sports with intermittent activity like soccer and weight training. Under these conditions, consuming carbohydrates during exercise increases both the time and the intensity the athlete is able to exercise before becoming exhausted. Researchers believe that carbohydrate feedings delay fatigue by providing additional fuel for the working muscle and preventing blood sugar from dropping.1 A carbohydrate intake of approximately 30 to 80 grams per hour2 (1 to 3 large bananas or 15 to 60 ounces of a 6 to 7% fluid replacement beverage) are recommended for delaying fatigue during prolonged strenuous exercise.