A straightforward starting point for many endurance athletes:

Before training

Drink 500ml of water with an electrolyte tablet

During training

Aim for around 500–750ml per hour depending on conditions

After training

Continue drinking fluids and replace electrolytes if the session was long or sweaty

Everyone is different, but starting simple and adjusting based on how you feel is usually the best approach.

Electrolytes are especially helpful when:

• exercising longer than 60–90 minutes

• training in warm conditions

• you tend to sweat heavily

• you finish workouts feeling drained or headachey

• you're training for endurance events

Many athletes also find electrolytes useful during long hikes, bikepacking trips or demanding days outdoors.

Precision’s fuel range is built around clearly labelled carbohydrate amounts, which makes choosing much easier once you know the type of session you’re fuelling for. Their core fuel favourites include PF 30 Gel, PF 30 Chew and the Carb & Electrolyte Drink Mix, all clearly marked by carb content.

A simple guide:

• PF 30 Gel
  
  A straightforward 30g gel for everyday endurance fuelling
  
• PF 30 Caffeine Gel
  
  The same simple carb delivery, with caffeine for when you want a lift later in a race or harder session
  
• PF 90 Gel
  
  A higher-carb option for athletes aiming to hit bigger numbers over longer efforts
  
• PF 300 Flow Gel
  
  Best for ultra endurance events, very long rides, races or athletes who want to fuel steadily over time from a flask or bottle
  
• Chews and chew bars
  
  Useful if you prefer something to bite, want a change from gels, or find a chewable format easier to manage
  
• Drink mixes
  
  Ideal when drinking your fuel feels easier than eating it
  

At Ready Sweat Go, we’d usually say: start with the simplest format you’ll actually use consistently, then build from there.

For many endurance athletes, fuelling works best when it is planned before the session, not improvised halfway through.

A simple starting point might look like this:

Before training

Go in reasonably fuelled and don’t leave long sessions to chance.

During training

For efforts beyond 60–90 minutes, start taking in carbohydrate early rather than waiting until you feel flat. Precision’s guidance suggests 30–60g per hour for 1–2 hour efforts, with more needed as sessions get longer or harder.

For longer efforts

Use a combination that suits you:

• gels
  
• chews
  
• bars
  
• drink mix
  
• or a mix of these
  

Most athletes end up doing best with a system they can repeat easily.

And don’t forget hydration

Fuel and hydration are related, but they are not the same thing. Carbohydrate helps support energy, while fluid and sodium replacement help support hydration. Precision’s broader guidance treats these as separate but connected parts of a good endurance strategy.

When you sweat you lose more than water. You lose electrolytes, particularly sodium.

If those aren't replaced you can experience:

• early fatigue

• headaches after training

• muscle cramps

• poor recovery

• reduced performance

Precision's electrolyte system makes it easy to match your intake to your sweat rate.

Instead of guessing, you can choose the strength that suits your body.

Precision products are labelled based on sodium concentration.

That means you can scale your hydration depending on:

• how much you sweat

• how hot it is

• how long you're training

PH 500

A lighter electrolyte mix designed for everyday training sessions.

Good for:

• moderate sweat rates

• cooler conditions

• shorter runs or rides

PH 1000

The most popular option and a great starting point for most endurance athletes.

Good for:

• longer sessions

• warm weather

• athletes who sweat more heavily

PH 1500

A stronger electrolyte solution for heavy sweaters or long endurance events.

Good for:

• marathons

• ultra running

• Ironman distance racing

• hot climates

Endurance fuel is really about one thing: keeping energy available when training gets longer or harder.

Once sessions go beyond about 60–90 minutes, carbohydrate intake starts to matter much more for performance, decision-making and simply avoiding that fade you can feel late in a run or ride. Precision Fuel & Hydration regularly frames carbohydrate, fluid and sodium as the three core levers of endurance fuelling.

At Ready Sweat Go, we think of carbs as the part of your strategy that helps you keep moving well, rather than just hanging on. Get them roughly right and long sessions feel more controlled. Get them wrong and everything tends to unravel faster than expected.

30g, 60g, 90g, 120g!?

A topic of great debate at the moment. There is no single number that fits everyone, but there are some sensible starting points.

For efforts lasting around 1–2 hours, Precision’s guidance says 30–60g of carbohydrate per hour can be beneficial. As duration and intensity increase, many athletes move towards 60–90g per hour, and some experienced athletes can go beyond that once they’ve trained their gut and tested their strategy properly.

A practical way to think about it is:

• Shorter / easier sessions: often less fuel needed
  
• Longer / harder sessions: more carbohydrate usually helps
  
• Race efforts: fuel becomes more important, not less
  

Starting simple and building gradually is usually the best approach.