Why events longer than 2 hours require a specific strategy
After about two hours, glycogen stores decrease and fluid and sodium losses increase. Without proper replacement, the following may occur
• drop in energy
• dizziness and weakness
• difficulty concentrating
• gastrointestinal discomfort
How much carbohydrate to consume per hour
Carbohydrate intake during exercise is key to maintaining performance.
Practical references
• 30 to 60 g per hour for activities lasting 2 to 3 hours
• 60 to 90 g per hour for longer events
Combinations of different carbohydrates, such as glucose and fructose, improve absorption and tolerance.
Sodium and electrolyte replacement
Sodium helps maintain fluid balance and muscle function. Needs vary according to sweat rate, weather conditions and event duration.
It can be replaced through
• sports drinks
• capsules
• electrolyte solutions diluted in water
Hydration, how much to drink
There is no single volume that works for everyone.
Common reference
• 400 to 800 ml of fluids per hour
Avoid both dehydration and excessive water intake without electrolytes. Adjust based on thirst, body weight and training response.
Using carbohydrate gels in practice
It is a practical way to ensure energy intake throughout the event.
Best practices
• consume with water
• split intake over time
• test during training beforehand
Common frequency
• every 20 to 30 minutes, according to the carbohydrate per hour target
Caffeine, when to use it
It may help with focus and perceived effort.
More strategic use
• after the first hour
• in the final part of the event
Always test beforehand to assess tolerance.
Most common mistakes in long events
• starting without a nutrition plan
• consuming carbohydrates only when fatigue appears
• drinking only water
• trying new supplements on race day
• excessive intake leading to gastrointestinal discomfort
Example of a practical strategy
Before
• carbohydrate-rich meal
• start hydration
During
• regular carbohydrate intake per hour
• fluids adjusted to sweat rate
• sodium replacement
• strategic use of caffeine
After
• carbohydrate replenishment
• hydration
• electrolytes
Training the gut is also part of the strategy
Gastrointestinal tolerance improves with practice. During training
• test carbohydrate intake
• adjust volumes and concentrations
• evaluate different combinations
Events lasting more than two hours require a structured nutrition strategy. Consistent intake of carbohydrates, fluids and electrolytes sustains performance and reduces fatigue over time.
Each athlete should test and adjust their strategy in training. Consistency during the event is more effective than trying to compensate once fatigue has already set in.
