Fuel & Hydration
Fuel the run — don't bonk the finish.
Tell me how long, how hard, and how hot. I'll estimate the carbs, fluid, and sodium you need per hour — and when to take them.
Step 01 / Your run
Step 02 / Your numbers
Carbs
30–60
g per hour
- Total: 25–45 g over 45 fueling min
- ≈ 1.1–2 gels (22 g each)
- Pre-run: ~105 g carbs 2–3 h before
Fluid
500–700
ml per hour
- 17–24 oz per hour
- Total: 400–550 ml during the run
- Weigh yourself before and after to refine your sweat rate.
Sodium
500–700
mg per hour
- Adjust up if you finish with salt crusted on your skin.
- Get it from electrolyte drink, chews, or salt tabs.
Race-day / long-run plan
- 2–3 hours before
Eat a meal with ~105 g of carbs, plus 400–600 ml of fluid.
- Last 15 min
A small sip of water — nothing more.
- During — every 20 min
Sip fluid to stay in the 500–700 ml/hr range (17–24 oz/hr).
- During — every 30–45 min
Take carbs (gel, chews, or drink) to hit 30–60 g/hr, with 500–700 mg sodium/hr.
- After
Recovery carbs plus 20–30 g protein within 30–60 minutes, and rehydrate.
General estimates for healthy runners based on sports-nutrition ranges — not medical or individualized nutrition advice. Gut tolerance is trainable; practice your fueling in training.