It is advisable to drink 500 ml liquid 2-3 hours before exercise; this is time enough to allow a total liquid volume regulation by renal mechanism, achieving in this way optimal liquid levels before exercise and avoiding therefore negative effects of dehydration during exercise.
1 sachet of Recuperat-ion in a half liter of water
(Sodium = ca. 1.1 gram per liter)
DURING
It is advisable to drink amounts of 150-350 ml liquid every 15-20 minutes when exercise begins. Additionally the Sodium concentration should be between 0.5 and 0.7 gram per liter in order to prevent hyponatremia
1 sachet of Recuperat-ion per liter of water
(Sodium =0.5 g per liter)
AFTER
For a correct and quick rehydration after exercise it is advisable to consume at least 150% of the lost weight during training in order to replace liquids waste by sweat and urine. It is advisable to consume liquids with a Sodium concentration of 1.2-1.5 g per liter to maintain plasmatic osmolality and the wish to drink.
Carbohydrates have to be consumed as soon as possible after exercise since muscle then has a high affinity to capture glucogen; a higher glucogen resynthesis takes place during the next two hours after exercise.
3 sachets of Recuperat-ion per liter of water
(Sodium = 1.5 g per liter)
