Home-cooked endurance fuel
Run far.
Mix simple.
A field-ready recipe for water, table sugar and salt. Built around your run, the weather and what you can carry.
01
Run length
How long are you out?
:
02
Conditions
What's the weather?
Your himkok
The field recipe
Ideal target
What your run calls for0.90 LWater
45 gSugar
1.4 gTable salt
Current setup
Best effort with enabled bottles0.90 LWater
45 gSugar
1.4 gTable salt
Pack it
2 of 2 bottlesBottle 1Energy mix · 500 ml
25 g sugar
0.8 g salt
Bottle 2Energy mix · 400 ml
20 g sugar
0.6 g salt
Sip steadily. Aim for about 600 ml each hour and 30 g carbohydrate.