Take one every 45–60 minutes. You can do it at your own pace thanks to the anchor cap. It already contains the electrolytes you need, just accompany it with water to stay hydrated.

Take it after finishing your competition or training. Immediately after intense exertion, what's known as the metabolic window begins. This is the time when your body best absorbs the nutrients you provide to replenish your glycogen stores and repair muscle damage.