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Fuel & hydration: a practical guide

Carbs per hour, when to take them, what to drink — and how to train your gut to handle it.

Duration: Train across 12 weeks

Race-day fuelling is a trainable skill. Your gut needs practice handling 60+ grams of carbohydrate per hour during running.

  1. 1

    Start at 30 g/hr

    First long runs of the cycle: one gel at 45 min, one at 1:30. Practice eating while running.

  2. 2

    Build to 60 g/hr

    Two gels per hour, spaced ~25 min. Wash down with sips of water or sports drink.

  3. 3

    Race target: 60–90 g/hr

    Elite athletes routinely take 100+ g/hr. For most amateurs, 60–75 g/hr is the sweet spot.

  4. 4

    Hydration

    Drink to thirst in cool conditions. In heat, pre-load with 500ml + electrolyte 90 min before start, then 150–250 ml at every aid station.