Dissolve 4 measuring spoons (40 grams) in 500 ml water (1 bottle). Before exercise, bring your fluid balance up to standard by drinking 500 ml. Drink regularly during exercise, about 250 ml every 20 minutes.
2:1 GLUCOSE / FRUCTOSE
The 2:1 glucose/fructose ratio ensures an increased carbohydrate absorption of up to 90 grams per hour (normally 60 grams).