Suggested use: For high-intensity training and sessions with a high sweat rate: Drink 1-2 servings of Replenish mixed with 20-30oz of water during training. For low-intensity training and sessions with a lower sweat rate: Drink 1 serving of Replenish mixed with 20-30oz of water during training. For rehydration after training: Drink 1 serving of Replenish with 20oz of water.