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Key Performance Facts

1. Fluid Intake

Keep fluid intake during exercise between 16-28 ounces per hour.
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2. Caloric Intake

Restrict caloric intake to 120-150 cal/hr during exercise.
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3. Avoid Sugars

Avoid simple sugars in your fuels; use complex carbohydrates only.
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4. Replenish Electrolytes

Supplemental electrolytes in a balanced formula (not just salt!) should be taken in amounts appropriate to the heat, humidity and personal metabolic characteristics of the athlete.
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5. Recovery

Replenish your body with carbohydrates and protein as soon as possible after each exercise session, ideally within the first 30-60 minutes.
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