Intra-Run Fuel Calculator
Estimate your total carbohydrate, sodium, and fluid needs for a run.
Your estimated needs
Carbohydrates
total grams
Sodium
total mg
Fluid
total oz
Based on 45–90 g carbohydrate/hour,
300–600 mg sodium/hour, and
12–32 oz fluid/hour.
These are starting ranges, not a prescription. Individual needs can vary
based on intensity, sweat rate, weather, body size, and tolerance.