Gel-Calculator

Activity Basics

Define the scope and target intensity of your session.

Duration (Hours)

(Minutes)

Target Carbs (g/hr)

Smart Physiology Suggestions

Electrolytes & Hydration

Calculate sodium and mineral losses.

Sweat Rate

Sweat Saltiness

Above ~1000 mg/h is only warranted for heavy, salty sweaters in long events. Typical guidance is 300–600 mg/h.

Added Sources

Carbohydrate Matrix

Optimize your glucose to fructose ratio for maximum absorption.

Pathway Ratio

Target: 1.00 : 0.80

Glucose Parts1.00

Fructose Parts0.80

Glucose Sources

100% Allocated

Fructose Sources

100% Allocated

Final Recipe

Total batch for a 1.0 hour activity.

Maltodextrin

53g

Crystalline Fructose

40g

Est. Cost (DIY)

$1.35

You Save

$7.65 vs Commercial

Activity Summary

90grams

Total Carbs

Targeting 90g/hr

Sodium Match

Short by 1150mg

360kcal

Total Energy

From carbohydrates

Carb Ratio1:0.8

Glu: 50g/hrFru: 40g/hr

Execution Schedule

Your personalized strategy

T=0 (Start)

Activity Start

Begin activity. Take 1st Gel.

T+30m

Fuel & Hydrate

Take 1 Gel + ~400ml fluid

T+1h

Finish

Begin recovery

Drink to thirst in events under 90 minutes or in cool weather. In longer or hot events, aim to lose no more than 2–3% of body weight and never gain weight: drinking more than you sweat risks hyponatremia.