Below is a guide on challenge nutrition and hydration, however, this is only a guide. You are responsible for your own hydration as this is a self disciplined event. Please ensure you have enough fluids and food or adequate access to these.
Fluids
| Fluids |
| 150-300ml every 15 mins |
Electrolytes
| Event Timing | Electrolytes |
| Less than 30 mins | N/A |
| 30-75 mins events |
N/A
|
| 1-2 hour events | 0.4-0.8g sodium/litre of fluid/hour |
| 2-3 hour events |
0.4-0.8g sodium/litre of fluid/hour
|
| 3+ hour events |
0.8g sodium/litre of fluid/hour
|
Carbohydrates
| Event Timing | Carbohydrates |
| Less than 30 mins |
N/A
|
| 30-75 mins events |
N/A
|
| 1-2 hour events | Up to 30g/hour |
| 2-3 hour events | 30-60g/hour |
| 3+ hour events | 60-90g/hour |