RUNNER TOOLS
FUEL & HYDRATION CALCULATOR
Plug in your run and get carbs, fluid, and sodium per hour, plus a simple plan for race day or your next long run.
CARBS
30–60 g/hr
Total: 25–45 g, about 1.1–2 gels.
FLUID
500–700 ml/hr
About 17–24 oz per hour. Total: 750–1050 ml.
SODIUM
500–700 mg/hr
Based on average sweat.
RACE-DAY / LONG-RUN PLAN
2–3 hours before
Eat about 105 g of carbs and top up your fluids.
Last 15 min
Take a small sip of water.
During: every 20 min
Sip fluid to hit 500–700 ml per hour.
During: every 30–45 min
Take carbs to hit 30–60 g per hour.
After
Recovery carbs plus protein within 30–60 minutes.
General estimates for healthy runners based on sports-nutrition ranges. This is not medical or individualized nutrition advice. Gut tolerance is trainable; practice your fueling in training.
THE BROOKLYN RUN LETTER
New routes, race picks, and training tips. One email a week, no spam.
More tools and links on the Resources page.
Find more free running tools at craigpatane.com.