What are the appropriate amounts to drink during endurance workouts in the summer and in the heat? The best tips.
- About half an hour before exercise, drink about 4 deciliters of fluid.
Up to 1 hour of exertion, hydration can be taken after the exercise without any problems.
- Above 1 hour of exertion, drink regularly (every 15-20 minutes) between 1/2 to 1 liter/hour.
- Starting from 1 hour of effort, carbohydrates should also be added to the drinks in a concentration of about 6% (as is usual in common sports drinks).
- Starting from 2 hours of effort, it is also advisable to add salt. However, the recommendations are not uniform. Recommended concentrations range from 2 to 9 grams of salt per liter of fluid. It should be noted that even too much salt can have effects. This can be especially possible if rather slim people drink excessively at moderate intensity.
- After a Marathon run, salt compensation should also be taken into account in the subsequent food intake.
- All drinking habits should be tested extensively during training. A competition is not a suitable place for experiments.
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