Calculator
Built from how you sweat, not from an average.
Build your hydration and fuelling profile.
No fixed ratio. The Lytework calculator builds a personal plan for fluid, sodium, carbohydrate and capsules, for a long training session or for race day.
Five steps take in your physiology, the conditions, how much and how salty you sweat, and the session itself. The result is checked against published research and hard safety limits, then laid out as a briefing: before, during and after, every dose timed.
Build your profile
Build your plan weeks out, then run it in your long sessions. By race day it should feel routine, and your gut will already know it.
A plan for every session.
Training or racing, run, ride, swim or triathlon, from a two hour ride to a full Ironman.
Based on how you sweat.
Sweat rate and sweat sodium differ most between athletes, so they are never assumed from an average.
Honest about certainty.
Every plan comes with a confidence score, so you know how far to trust it and what would sharpen it.
Lytework calculator
Free. Your totals show on screen, and your full briefing comes by email.
Build your profile now| Time | Capsules | Water | Carbs |
|---|---|---|---|
| 0โ1 h | 1 | 500 ml | 40 g |
| 1โ2 h | 1 | 500 ml | 40 g |
Full briefing by email
Questions
A free tool that builds a personal hydration and fuelling plan: fluid, sodium, carbohydrate and capsules, for a training session or a race.
Runners, cyclists, swimmers and triathletes doing anything long, from a two hour ride to an Ironman. The longer and hotter the session, the more it matters.
No. Your hourly totals show on screen as soon as you finish. Add your email if you want the full briefing: each hour laid out, what to take and when, and how to recover after.
Build your plan early in a training block, run it in long sessions, and adjust from how you feel. Treat race day as the final rehearsal, not the first try.
It shows how certain your plan is, based on what you were able to tell us. A measured sweat rate or sweat test raises it, estimates lower it.
General guidance only, not medical advice. If you have a medical condition, are pregnant, take prescription medication or have any concern about your sodium intake, speak to your doctor or an accredited sports dietitian first.