Did you know that following some simple hydration guidelines for how much to drink can help you perform your best physically?

For strenuous exercise lasting longer than one hour, The American College of Sports Medicine (ACSM) recommends that carbohydrates be ingested at a rate of 30-60 grams per hour. This can be achieved by drinking a sufficient amount of a solution containing 4-8 percent carbohydrates.

The ACSM also recommends consuming approximately 0.5-0.7 g of sodium per liter of water to replace that lost from sweating. Fluid replacement solutions with added electrolytes (primarily NaCl) enhance palatability and reduce the probability for development of hyponatremia. Hyponatremia is a rare electrolyte imbalance that can lead to disorientation, confusion and in most cases seizures. Hyponatremia occurs primarily in endurance athletes who lose both salt and fluids through sweat, but replace only fluids. Regular sports drinks are formulated in light of these recommendations.