Fuel your run right.
Get simple carb, fluid, and sodium targets for your run — plus a race-day plan. Estimates to start from, not a prescription.
Carbs
30–60 g/hr
25–45 g for the run · ≈ 1–2 gels
Fluid
500–700 ml/hr
17–24 oz/hr · 750–1050 ml total
Sodium
500–700 mg/hr
From drink mix, chews, or salt tabs.
Your race-day / long-run plan
2–3 hours before
Eat ≈ 105 g of carbs 2–3 hours before (bagel, oats, rice, banana) and top up fluids.
Last 15 min
A small sip of fluid.
During — every 20 min
Sip fluid to hit about 500–700 ml per hour.
During — every 30–45 min
Take carbs (gel or chews) to hit 30–60 g/hr.
After
Recovery carbs plus protein within about 30–60 minutes.
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. If you have a medical condition, are pregnant, or have GI issues, check with a professional.
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