If exceptionally warm periods sip 570-680mL of water or electrolyte blend during gradually throughout the hour pre-run.
DURING THE RUN
> 115-170mL of electrolyte blend every 20 minutes for runs longer than 75 minutes; 225-280mL for runs of 50-75 minutes.
>Also drink during tempo runs or interval sessions (between repeats).
680-900mL of electrolyte blend. The best time to drink a carbohydrate formula is post-run. Check the electrolyte content carefully; many ‘recovery’ products don’t have very high levels.