Daily Plan (Summary)
Totals include baseline + activity adjustments. Activity fluids are capped for safety.
0.0
L total fluids
0.0
L during workouts
0
ml/h target
0
× 750 ml bottles
Workout Targets
Per-hour fluids and electrolytes while training.
0
ml/h fluids
0
mg/L sodium
0
mg/h sodium
0
g/L carbs
Bottle presets
Electrolyte Targets (from workout mix)
Calculated for the portion of activity fluids taken as electrolyte drink.
0
mg sodium
0
mg potassium
0
mg magnesium
0
mg chloride
Simple homemade mix (approximate)
- Table salt ~ 0 tsp per liter (≈2,300 mg sodium per tsp)
- Carbs: 0 g per liter (≈6% solution is 60 g/L). Set to 0 g if low-carb/fasting.
- Optional: citrus, a pinch of baking soda, and flavor to taste.
Hourly Plan
Use this to pace fluids around your day.