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Nutrition & Hydration Guidelines

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