For most athletes drinking to thirst will be sufficient for most occasions. However, such an advice is not always practical as we have to know in advance roughly how much fluid we will require during the training session or a competition.
THE USUAL WEATHER CONDITIONS
As a general rule of thumb, try to have 1 normal bottle of water per hour (500 ml) in temperate environmental conditions. By using Ndure and mixing it with 500ml of water, you will get an isotonic drink and you will be supplying body with 1 energy unit.
HOT WEATHER CONDITIONS
In the heat or in extreme humidity when you are sweating profusely, you can drink a bigger water bottle (750 ml) per hour. By mixing Ndure with 750 ml of water, you will get a hypotonic drink that is perfect for hydration in the heat.
COLD WEATHER CONDITIONS
In the cold winter and when feeling cold, 1 normal bottle of water for two hours (500 ml) is sufficient for most. Beware, you will only be providing your body with 0.5 of energy unit per hour.
If you can, weigh yourself before and after a training session and note down the amount of fluid you've ingested. By calculating the amount of weight lost, you can figure out how effective your hydration strategy in such environmental conditions was. Aim for body weight reductions of less than 4%.