Free Tool
How much to eat and drink on your ride
Enter the duration, intensity and temperature and get carbohydrate, fluid and sodium per hour and in total. Free, private, no registration.
Carbohydrate
60g
per hour
In total: 180 g
Fluid
600ml
per hour
In total: 1800 ml
Sodium
300mg
per hour
In total: 900 mg
Eat something every 20 minutes, without waiting to feel hungry.
Rule-of-thumb figures for amateur riders, not medical or personalised nutrition advice. Try your plan in training before an event.