Dial in your hydration & fueling

Water targets adequate hydration — about 16 oz (475 mL) per hour in moderate conditions for a 70 kg athlete — not the maximum you could absorb, since over-drinking risks hyponatremia. It scales with your body weight and sweat rate, a heat factor (temperature, nudged by humidity), and eases for very long efforts. Your experience level only caps it (a realistic absorption ceiling for hot days), it doesn’t inflate the everyday number. Drink to thirst around these figures. Sodium comes from your fluid volume × a saltiness-based concentration, trimmed if you’re heat-acclimated. Carbohydrate targets are shown as a range grounded in what endurance athletes actually consume — observed ultra intakes cluster around 20–60 g/hr, well below the textbook 60–90. Short efforts run mostly on stored glycogen (fueling is light/optional); the longer you go, the more consistent fueling matters. The range scales with your experience level, intensity, vert and body weight. Aim low if your gut is sensitive, higher if it’s trained — and you don’t need to replace everything you burn. Calories are carbs × 4.

The optional time estimate is Naismith-style: your flat pace applied to the distance, plus roughly an hour of climbing per 2,000 ft of gain. It’s a planning starting point — your real moving time depends on terrain, fitness, and fatigue.

This is an MVP model built from established sports-nutrition rules of thumb, not medical advice. Individual needs vary widely — use it as a starting point, test it in training, and never force fluids or salt beyond comfort.