How many carbs and electrolytes do I need?
During intense activity, your body relies on carbohydrates for energy and electrolytes—particularly sodium—for hydration and sustained performance. Each serving provides 30g of carbohydrates and 360mg of sodium, with intake increasing based on duration and intensity.
For shorter sessions, around 30–60g of carbs per hour is typically sufficient. For endurance efforts over four hours, you may need between 90–120g per hour. Sodium intake should also scale with your sweat rate, conditions, and personal needs to help maintain fluid balance and avoid dehydration.