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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.

On a direct visit, the values are an example to adapt to your session.

How to use the calculator
  1. Set the duration and hourly intake you want to explore. The initial values are an editable example.
  2. Enter your drinks and gels. Container capacity and the quantity you put inside are two separate things to check.
  3. Read quantities and warnings before saving. The plan still needs a training trial.
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
Sodium (mg/h)
Applied target: 400 mg/h
Carb target: 80 g
Sodium target: 800 mg
Covered (drinks): 0 g carbs / 0 mg sodium
Remaining: 80 g carbs / 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) 2.04 g / 0.41 tsp

Salt eq. (covered) 0 g / 0 tsp

Target not met.
Carb target not met: check drink and gel quantities and the gel allocation (%). Adjust only the intake you actually plan to consume.
Sodium target not met: check the planned drink volumes and sodium per litre without exceeding the calculator limits. The displayed deficit remains unresolved; the calculator does not add it automatically.
Drink recipes
No drinks.
Gel recipes
Gels disabled.

Save this recipe

Stores your plan locally in this browser so you can come back to it.

Need ingredients for this plan?

Start with the categories that help you build the bottles, gels, and carrying setup for this plan.

Carbs
See useful products

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.

40 g/h·0 ml/h·Watch sodium

See results