Fuel & sodium- the most important aspect for every athlete

Why Carbs & Sodium are the most important for every athlete

If you’ve ever bonked, cramped, or watched your race unravel halfway through, it probably wasn’t because of your fitness, it was your fueling. Two of the most critical (and misunderstood) pieces of endurance nutrition are carbohydrates and sodium.

Get these right, and you can race stronger, longer, and recover faster. Get them wrong, and even a perfectly executed training block can fall apart on race day.

Why Carbs Matter During Exercise

Carbohydrates are your body’s most efficient source of fuel during endurance exercise, especially once your efforts pass the 60-minute mark. While fat contributes at lower intensities, carbs are what keep your pace high and your brain sharp.

But your body has limited stores (about 90–120 minutes of hard effort). So during long workouts or races, you have to replenish carbs to avoid hitting the wall.

Recommended Carb Intake:

• 60–90g of carbohydrates per hour is the sweet spot for most athletes during endurance efforts longer than 90 minutes.

• Newer research shows that well-trained athletes can tolerate up to 120g/hr, especially if they use a 2:1 glucose-to-fructose mix.

Pro tip: Practice in training what you plan to do on race day. GI distress usually comes from undertraining the gut, not over-fueling.

Why Sodium is a Game Changer

Sodium is the key electrolyte lost in sweat, and it plays a major role in:

• Muscle contraction

• Fluid balance

• Nerve function

• Preventing cramps (indirectly)

Sweat sodium losses vary wildly, from 300mg to over 1500mg per liter of sweat, depending on genetics, fitness, and conditions.

Recommended Sodium Intake:

• 500–1000mg of sodium per hour during moderate to intense efforts.

• In hot, humid conditions or for heavy sweaters, this can increase to 1000–1500mg/hr.

Warning: Drinking only water for long periods during training/racing can dilute blood sodium levels and lead to hyponatremia, a dangerous condition.

Real-World Fueling Strategy (Per Hour Example)

For a typical 2–4 hour ride or long brick session:

Item	Amount	Notes
Carbs	60–90g/hr	Use gels, chews, drink mix, or real food (bananas, rice bars, etc.)
Sodium	500–1000mg/hr	Electrolyte tablets, drink mix, or high-sodium gels
Fluids	~500–750ml/hr	Adjust based on sweat rate & weather

Don't Wait to Feel Thirsty or Hungry

Thirst and hunger cues lag behind your actual needs during exercise. By the time you feel depleted, it’s already too late. That’s why timing and consistency are everything.

Set an alarm, use a smart bike computer, or break your intake into:

• Small sips of fluid every 10–15 minutes

• One gel or chew every 20–30 minutes

Summary: Simple Rules for Better Fueling

1. Start early and fuel consistently — don’t wait until you’re tired or thirsty.

2. Aim for 60–90g of carbs and 500–1000mg of sodium per hour.

3. Test your plan in training, not just on race day.

4. Use multiple sources of carbs (glucose + fructose) for better absorption.