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Long-ride nutrition

How much to eat and drink on a ride: carbs, fluid, sodium, calories

Duration 3:00 ч
Rider weight 75 кг

Raises the ceiling to 120 g/h. Only if you already handle high intakes in training.

Carbs
—g/h
total — g

Fluid
—мл/ч
total — ml

Sodium
—mg/h
total — mg

Burn
—kcal/h
total — kcal

Fueling schedule

These are general planning guidelines, not medical advice. Individual tolerance, sweat rate and weather vary widely — high carb intakes need a trained gut. Listen to your body.

Frequently asked questions

How many carbs per hour should I eat on the bike?

It depends on duration: under an hour you can skip eating, 1–2 h aim for 30–60 g/h, beyond 2.5 h go 60–90 g/h, and in a race with a trained gut up to 90–120 g/h. Above 60 g/h you need a glucose+fructose mix, or absorption hits the single-transporter limit.

What and when should I drink on a long ride?

Aim for 400–800 ml per hour, more in the heat, in small sips every 10–15 minutes rather than all at once. Fluid needs sodium too: 300–800 mg per litre, higher in heat and for salty sweaters. Don't drink beyond thirst without sodium — that risks hyponatremia.

Do I need to eat on rides under an hour?

Usually not. Glycogen stores in muscle and liver cover roughly 60–90 minutes of moderate effort, so water is enough for a short ride. Carbs start to matter once the ride runs long or the intensity is high.

Why can't I replace all the calories I burn while riding?

Your gut only absorbs a limited amount of carbs per hour (about 60 g from one source, up to 90–120 g from a mix), while cycling can burn 500–1000 kcal/h. So fueling only covers part of the burn — the rest comes from stores, and that's fine. The goal is to delay the bonk, not erase the deficit.