As a dietary supplement for healthy adults performing high intensity exercise, experienced and comfortable with high caffeine products, add 1/2 to 1 level scoop to 8 fl oz (240mL) of cold water, shake 5-10 seconds, and slam it back 10-30 minutes prior to workouts. First time users should try 1/4-1/2 scoop first in 8 fl oz of water to assess tolerance. Read, understand and follow the entire Warnings before choosing to use. Do not consume within 4 hours prior to bedtime. Never exceed 2 servings per 24 hours.