Race nutrition calculator
Calculate totals from the plan you intend to rehearse. The calculator does not prescribe fluid or sodium from body weight, distance or an “intensity” label.
- Total carbohydrate
- 350 g
- Approximate servings
- 14
- Total planned fluid
- Not calculated
- Label-derived sodium
- Not calculated
How to use the result safely
The carbohydrate input should come from a plan already tolerated in training. Enter fluid only when you have a rehearsed plan informed by repeated observations in similar conditions. Sodium is calculated from the prepared product concentration; the tool does not invent a universal milligram-per-hour target.
Count every source together, including drink mix, gels, chews and food. Recheck labels when concentration or serving size changes. Avoid forced overdrinking and do not aim to finish heavier because of fluid intake.
Evidence and limitations
The approach follows the principle of individualized, sufficient-but-not-excessive hydration in the NATA fluid-replacement position statement and acknowledges the risks described in the exercise-associated hyponatremia guideline. Consult a qualified sports dietitian or clinician when health conditions, pregnancy, medication, heat illness history or gastrointestinal problems matter.
Read the evidence-aware race-fueling guide before turning totals into an on-course schedule.
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