Our guidelines are simple. Take 2-3 TORQ units per hour. 1 TORQ unit equals 30g of multiple-transportable carbohydrate and we have made consuming your TORQ units extremely easy by creating uniformity across the fueling portfolio.
If the weather is hot, it makes sense to consume more 500ml (~16oz) energy drink units, because you’ll be getting fluid and electrolytes with your carbohydrate to facilitate hydration.
In cooler weather, over consumption of TORQ energy will fill your bladder and your exercise will be interrupted by bathroom breaks! This is where drinking less, but gaining TORQ units through the more concentrated TORQ fuel sources (bars, chews, and gels) makes more sense.
So effectively, your carbohydrate intake should always be 60-90 grams per hour, irrespective of the weather conditions and perspiration rates, but the method you chose to fuel yourself will vary. We’re recommending that newcomers and smaller individuals begin with a strategy of 2 TORQ units per hour and experiment with 3 TORQ units per hour as they feel comfortable. Individuals over 150lbs in weight and experienced sports people should be able to move onto 3 TORQ units per hour fairly easily and without any cause for concern.
What happens if you over-consume and take on too much carbohydrate? There is little point in exceeding 3 TORQ units per hour from a performance perspective, because you won’t be able to use the extra fuel anyway, but over-consumption can cause gastric discomfort. However, the great benefit of TORQ’s Maltodextrin:Fructose matrix is that it is so quickly digested that the human body can handle larger quantities of carbohydrate. Therefore the likelihood of gastric upset is so much lower than with more traditional formulations anyway. Certainly at 2 TORQ units per hour, your body will just soak up the carbohydrate.