DYF endurance nutrition

Simple calculator: carbs, sodium, caffeine, and DIY split

Enter the context, get a simple hourly target, then split it across bottles and homemade gels.

1. Inputs

Sport

Intensity

Duration (h)

Temperature (C)

Number of bottles

Bottle size (mL)

Number of gels

Gel container size (mL)

Enable optional caffeine

2. Instant results

Carbs / hour

50 g

Total carbs

150 g

Sodium / hour

600 mg

Total sodium

1,800 mg

Caffeine

Disabled

3. Bottle / gel split

Gels are sized first from their container volume, with a ratio of 0.6 g of carbs for 1 mL of water. Bottles are then capped at their comfort ceiling of about 80 g/L and 1000 mg/L. If the target still does not fit, the calculator advises adding a bottle or a gel.

Per bottle

2 x

40 g of carbs

500 mg of sodium

Drink recipe

Container: 500 mL

Add

Malto: 26.7 g

Fructose: 13.3 g

Salt: 1.27 g

Water: up to 500 mL

Result

Carbs

40 g

Sodium

500 mg

Per homemade gel

2 x

18.8 g of carbs

150 mg of sodium

Disabled

Gel recipe

Container: 60 mL

Add

Malto: 12.5 g

Fructose: 6.3 g

Salt: 0.38 g

Water: 31.3 mL

Result

Carbs

18.8 g

Final volume

60 mL

4. Simple field plan

Quick read to know when to take gels, finish bottles, and place caffeine.

Base rhythm: 50 g carbs + 600 mg sodium per hour.

Gels: about 1 gel every 90 min. Each gel targets 18.8 g carbs and 150 mg sodium.

Bottles: about 0.7 bottle/h, or 1 bottle every 90 min. Each bottle targets 40 g carbs and 500 mg sodium. Concentration: 80 g/L and 1,000 mg/L.

Caffeine: off. Start with a neutral plan if you want an easier first field test.

Why these values?

The recommendation combines an intensity base, a sport factor, a temperature-linked sodium range, and a gel water-to-carb ratio check.

Intensity base: Moderate -> 40-60 g/h
Sport factor: Cycling -> x1
Temperature sodium range: 18 C -> 500-700 mg/h
Gel capacity: 60 mL -> 18.8 g max per gel at 0.6 g of carbs per mL of water
Sodium split: 301 mg in gels + 1,000 mg in bottles
Bottle size: 500 mL -> 40 g guide per bottle at 80 g/L

Watch points

With the current containers, the target tops out at 117.6 g of carbs (80 g via bottles + 37.6 g via gels). 32.4 g are still missing to hit the target without over-concentrating the drink. Add a bottle or a gel, or increase their volume.

Gels hit a practical sodium ceiling, so the extra sodium stays in the bottles.

With the current containers, the target tops out at 1301 mg of sodium (1000 mg via bottles + 301 mg via gels). 499 mg are still missing to hit the target without overloading the containers. Add a bottle or a gel, or increase their volume.

Estimates based on ACSM, ISSN, and international endurance nutrition consensus guidance.

Educational tool. Nutrition needs can vary between individuals.