Hydrate and fuel the SUP 11 - Leersup. Stand Up Paddle les

Getting enough water and fuel in your body is a very important thing during the (Non-Stop) 11 City Tour.
Most people mix energy powders like Tailwind, Isostar or Maurten with water, and carry it in a camelbak. That is perfect to take a few sips every 15 minutes while padling. But how much water and energy powder do you need?

There are only 3 things YOU need to know. I do the calculation for you. If you put in your bag exactly what you need, you are sure you won’t get underloaded or overloaded.

How much water do you want per hour. Sorry, I can not help you with this. This is highly individual and depends on temperatures. It is somewhere between 0.6 and 1.0 liter per hour. I hope you’ve tested this in the past months.

Know the amount (scoops) of nutrition powder you want. This also is highly individual and not every brand is the same. For example: Tailwind Nutrition advises 2-4 scoops per hour. Check your own Energy drink label.

What is the speed (kilometers per hour) you expect to paddle during the race.

On the big day you or your onshore team knows exactly what to put in your camelbak. And if you make sure that camelbak is empty before the next restpoint, you are sure you get the right amount of water end energy.

... And this is your guide for water and energy:

Start Location: Snekertrekweg 27, Leeuwarden
KM to next stop: 28
Hours on the water:

Liter water needed:

Scoops needed:

Stop Location: Westersingel 28, Sneek
KM to next stop: 18
Hours on the water:

Liter water needed:

Scoops needed:

Stop Location: Lemsterpoort, Jachthaven 7, Sloten
KM to next stop: 24
Hours on the water:

Liter water needed:

Scoops needed:

Stop Location: Stavoren, Stadsfenne 21
KM to next stop: 20
Hours on the water:

Liter water needed:

Scoops needed:

Stop Location: Workum, Sud 37, Workum
KM to next stop: 20
Hours on the water:

Liter water needed:

Scoops needed:

Stop Location: Witmarsum, Molenweg 21
KM to next stop: 21
Hours on the water:

Liter water needed:

Scoops needed:

Stop Location: Franeker, close to: Franekeradeel
KM to next stop: 23
Hours on the water:

Liter water needed:

Scoops needed:

Stop Location: Oude Leye, Sportingfield
KM to next stop: 21
Hours on the water:

Liter water needed:

Scoops needed:

Stop Location: Dokkumer EE, in front of windmill Zeldenrust,
KM to next stop: 29
Hours on the water:

Liter water needed:

Scoops needed:

Finish Location: Snekertrekweg 27, Leeuwarden