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RACE
CALCULATORS

Fluid Calculator

Stay hydrated during your endurance race. For you to understand how much fluid your body needs to replace everything that is lost through sweat, you need to know your sweat rate. This fluid calculator is an easy way to help you gauge the maximum hourly fluid intake you require

To use the calculator:

1.Enter your pre-event weight in pounds or kilograms.Weigh yourself, ideally with no clothes on, with an empty bladder before a workout. If clothes must be worn, you should have a similar dry version, or close to, to change into for your post-event weight.


2.Enter your fluids ingested in litres, millilitres or ounces. Keep track of your fluid intake (in litres, millilitres, or ounces) during the workout (Remember: water bottles vary in size, so it's best to measure yours with a standard kitchen measuring cup prior to doing this test).


3.Enter your post-workout weight. Use the same units you did for pre-event weight (pounds or kilograms).After your workout, remove wet clothing, towel-off excess sweat, empty your bladder, and weigh yourself again, ideally with no clothes on. If clothes must be worn, they should be a dry version of those used to measure your pre-workout weight.


4.Record and enter your event length (hours and minutes).


5.Click Calculate.


Maximum Fluid Calculator

Your fluid needs will vary with temperature, level of exertion, type of exercise, so to get a truly accurate assessment of your fluid needs, we recommend repeating this test under a variety of conditions.

For some people you do not need to replace all of the fluid lost through sweat. Especially for higher intensity races, your gastrointestinal system may not be able to handle replacing
ALL of the fluids lost due to the inevitable decreases in digestive capacity. his fluid calculator is an easy way to help you gauge
the minimum hourly fluid intake you require.

To use the calculator:

  1. Enter your pre-event weight (in pounds or kg).

  2. Enter your event length. Chose a finish time that is reasonable,
    not ideal or 'best-case scenario'.

  3. Enter your maximum Hourly Fluid Needs.

  4. Click Calculate.

Minimum Fluid Calculator

Your fluid needs will vary with temperature, level of exertion, type of exercise, so to get a truly accurate assessment of your fluid needs, we recommend repeating this test under a variety of conditions.

Carbohydrate Calculator

Carbohydrates are used as energy by the body. To prevent fatigue, it is important to replenish your glucose and glycogen in your body. This calculator helps determine how many carbs you should be consuming during your endurance race.

To use the calculator:


1. Select your activity with appropriate intensity (if applicable).
2. Enter your weight in pounds or kilograms.
3. Enter your event length.
4. Select the % Maximum Heart Rate level that you plan on using.
5. Click Calculate.
6. Click Add Below to total calories for multisport events.


This calculator works between body weights of 104-216 lb (47-98 kg). For those below 104 lb (47 kg), use the values for 104 lb (47 kg) as a maximum. For those above 216 lb (98 kg), use the values for 216 lb (98 kg) as a minimum.


Calculating Total Carbohydrate Calories

In order to optimize your plan, we do recommend you consult with a good sports dietician, using the information calculated here as a starting point.

Results for Single Event

Cumulative Results for Multi-Events


Post Exercise Fluid Calculator

After your endurance sport your body is hyper absorbent. It is important to replace the fluid and electrolytes lost during your endurance activity. This post exercise fluid calculator is an easy way to help you gauge your post exercise fluid deficits, providing a guide to how much fluid you need to replace to achieve normal hydration levels.

To use the calculator:

  1. Weigh yourself (in lbs or kgs), with no clothes on, with an empty bladder before a workout. Record this number in: Pre-Workout Weight

  2. Keep track of your fluid intake (in oz, ml or litres) during the workout. (Remember: a regular water bottle holds about 500 mL or 0.5 liters). Record this number in Volume Fluids Ingested

  3. After your workout, towel-off excess sweat, empty your bladder, and weigh yourself again with no clothes on. Record this number in Post-Workout Weight

  4. Click Calculate.

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