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Roadside stop to refuel during a long ride

Summary

On-ride nutrition

Free calculator · Nutrition and body composition

Grams of carbohydrate, millilitres of fluid and milligrams of sodium per hour from your weight, ride duration, intensity and heat.

What you need
Your weight, the expected duration of the ride, the intensity you will ride at and the heat you will meet. All four change the result.
What it gives you

The grams of carbohydrate per hour that ride asks for, not the ones from a general table.

The millilitres of fluid per hour according to heat and intensity.

The sodium per hour, which is what almost nobody calculates and what shows most at hour three.

What it does not do

The gut is trained, not debuted on race day: these figures are the target to build towards on long rides, not tomorrow’s ration. And a very high sweat loss is measured by weighing yourself, not estimated.

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Free tool

Cycling nutrition and hydration calculator

How many grams of carbohydrate, how much fluid and how much sodium per hour the ride ahead asks for, according to its duration, its intensity and the heat. With the day’s total translated into gels, bars and bottles, which is how it travels in your pockets.

It runs in your browser. Nothing is sent, nothing is stored and no sign-up is needed. If you use the buttons below the calculator, the message is written here and opens in your own app: you decide whether to send it.

Calculator

Your ride

Moving time, not the total elapsed time of the ride.

This selector only changes the indicative fluid volume. Salt marks do not quantify sodium concentration.

Use the label or your recipe. 650 mg/l is an editable example, not a sweat measurement or an individual prescription.

For every hour moving

Ride total

Estimated totals for the ride
WhatTotalHow to carry it

Equivalents: one gel ≈ 22 g of carbohydrate, one bar ≈ 28 g, a 500 ml bottle of 6 % drink mix ≈ 30 g. Always check the actual label.

What you need to know about these figures

    Take the result with you

    Send us this calculation and we will tell you what to do with it.

    The button writes the message for you: what you entered, what came out and the name of the tool. It opens in your own app, already written, and you decide whether to send it. Nothing leaves this page until you do.

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    Your message opens ready to edit. Nothing is sent automatically.

    Method and sources

    References · 3 primary sourcesView the full citationsJeukendrup 2014 · Thomas et al. 2016 · Sawka et al. 2007

    Primary sources and position statements the method on this page relies on.

    1. Jeukendrup, A. E. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Medicine.
    2. Thomas, D. T., Erdman, K. A. and Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine: nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics.
    3. Sawka, M. N. et al. (2007). American College of Sports Medicine position stand: exercise and fluid replacement. Medicine & Science in Sports & Exercise.

    How it is calculated

    Carbohydrate per hour follows the scale used in sports nutrition: short, easy efforts may not require carbohydrate, between one and two hours around 30 g/h is enough, from two hours it rises to 60 g/h, and beyond two and a half hours at high intensity it can reach 90 g/h by combining glucose and fructose, which are absorbed by different transporters. A single type of sugar saturates its transporter at around 60 g/h; that is the ceiling of a conventional drink.

    Fluid uses indicative bands based on temperature, weight and perceived sweating. These adjustments are not validated individual predictions. Sodium is calculated by multiplying volume by the drink concentration you enter. It estimates intake, not sodium loss or replacement needs; count sodium from food and other sources separately.

    Where it stops working

    • These are starting bands, not your sweat rate.Between two cyclists of the same weight on the same ride there can be more than a litre per hour of difference. The real measurement is weighing yourself before and after, naked and dry, adding what you drank, subtracting urine and dividing by exercise duration in hours.
    • 90 g/h is not improvised. The gut is trained. Going from 40 to 90 g/h on race day is the most reliable way to finish with digestive problems. You build up progressively over weeks.
    • Drinking too much is also a risk. Sustainedly exceeding your sweat rate can cause hyponatraemia, and the sodium in your drink does not cancel that risk. Drinking to thirst is usually enough on normal rides in mild weather; in heat, at high intensity or over many hours an individual plan based on measured losses can help. In no case is it worth drinking above them.
    • At 2,600 m you lose more water than it seems. Dry air and greater ventilation increase respiratory losses, and in cold conditions thirst may be reduced; it does not disappear in everyone.

    This is sports guidance. An individual nutrition plan, and any case involving a medical condition, is a matter for a nutrition professional.

    Roadside stop to refuel during a long ride

    When the formula is no longer enough

    Eating well does not fix a badly distributed load.

    These figures are indicative starting bands, not your sweat rate or your gut tolerance. When nutrition is already sorted and performance still does not arrive, the limiting factor is somewhere else and it is worth measuring.

    See the performance assessment

    Other calculators

    The ones that move with this one, from nutrition and body composition:

    BMI and body composition

    The rest:

    Training zonesSaddle heightCleat positionTarget stack and reachGearing and cadenceTyre pressureAcute versus chronic loadPerformance at altitudeWatts on Alto de Patios
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