BYF BLOG

How much should you drink, when do you need electrolytes, and how can you build your own hydration strategy? We talk a lot about carbohydrate fuelling when it comes to endurance performance. But there's another part of the equation that can have a huge impact on how you train and race: Hydration. And hydration isn't simply about drinking more water. Your fluid requirements are individual and can change dramatically depending on how long you're exercising, how hard you're work

From 30 g to 120 g per hour — what does the latest research actually tell us? If you've spent any time around endurance sport, you've probably heard the familiar advice: "Have a gel every 30 minutes." For years, that was a pretty common approach to endurance fuelling. But sports nutrition is evolving. We're now seeing elite endurance athletes routinely consuming 90, 100 and even 120 grams of carbohydrate per hour during prolonged training and racing. So has the old 60–90 g/ho