Nutrition & Supplements

The Basics of Sports Nutrition: Per Hour of Activity

WATER: at least 20 oz. / 600 mL – adjust according to weather and solids consumed.
CALORIES: at least 2 calories per pound of bodyweight, use water-soluble complex carbs, and eat solids only if necessary.
SODIUM: at least 300 mg, and up to 1,500 mg (1.5 grams) of sodium if the conditions are hot and humid.