DYF Nutrition toolDrinks & gels
Endurance fueling calculator: carbs, fluid, and sodium
Set the session, choose the targets, then turn them into bottles and gels you can actually use in training and on race day.
0) Quick presets
One click builds a starter setup: two 500 mL bottles, one gel, and a moderate sodium target.
1) Settings
Default: 40 g/h
Applied target: 400 mg/h
Carb target: 80 g
Sodium target: 800 mg
Covered (drinks): 0 g glucides / 0 mg sodium
Remaining: 80 g glucides / 800 mg sodium
2) Drinks
No bottle added.
3) Gels
Enable gels to distribute remaining intakes.
4) Summary
Carbs
Target total: 80 g
Covered: 0 g
Remaining: 80 g
Sodium
Target total: 800 mg
Covered: 0 mg
Remaining: 800 mg
Salt eq. (target) 0.41
Salt eq. (covered) 0
Target not met.
Carb target not met (add drink or gel).
Sodium target not met (adjust drink sodium).
Drink recipes
No drinks.
Gel recipes
Gels disabled.
Need ingredients for this plan?
Start with the categories that help you build the bottles, gels, and carrying setup for this plan.
Important adjustments
- Test in training and increase doses gradually.
- Adjust hydration to weather and thirst.
- These are working ranges, not guarantees. Rehearse the plan in representative sessions and adjust from there.
- Medical reminder: this calculator does not replace professional advice, especially with illness, treatment, or pregnancy.
- Working guides: many athletes land around 40-60 g/h, 200-600 mg sodium/h, and fluid needs vary widely with heat and sweat losses.