As a daily supplement, take two capsules with a glass of water before bed. When the temperature is very high and your hydration is significantly higher than normal, take two additional capsules in the morning

Competition:
- Two days before competition: take two capsules

- One day before competition: take two capsules.

- Day of competition: take two capsules an hour before the start plus one to two capsules in each drinking bottle (open capsule, pour into bottle and shake well)


- Optimal recovery: two capsules an hour after competition. Maximum eight capsules per day

Individual needs
Dehydration and mineral levels in the body vary from person to person. Each athlete should try different doses in order to find the optimal amount for them