We recommend that you start using Tailwind Endurance fuel at 2 scoops (scoops provided in medium and large bags) or one Stick Pack (change to Single Serve Pack) per hour mixed into as much water as you will drink in that hour and repeat for every hour of exercise. This will give you 200 calories and all the electrolytes you will require without the need to supplement with ANYTHING else.

Now of course things such as temperature, conditions, etc. will vary (and thankfully we are all individuals), so you may wish to mix it with more/less water depending on the day. The important thing you are trying to ensure is that you are consuming 200-300 calories every hour, through training/trial and error you will find your ""Sweet Spot"" when drinking to thirst, which is any signal from your mind or body to have a sip. On average, and under normal conditions, most people when drinking to thirst will consume 500mls, which is why we recommend a great starting point is 200calories/500mls per hour.

When you are not feeling hungry 2-3hrs into your exercise, that means you have hit your calorie sweet spot. You should also not feel overly full but rather satisfied and with even energy. For shorter workouts (,2hrs), you can use less Tailwind to taste.