Sweatr blog
The science behind performing on race day
Guides, deep-dives, and practical advice for runners, cyclists, and triathletes who want to get their fueling right.
How much should you drink during a marathon?
The generic answer is 500ml per hour. The right answer is calculated from your body weight, sweat rate, and how hard you're actually working. Here's how to find your number.
Why Do Gels Make You Feel Sick? How to Train Your Gut for Race Day
GI distress ruins more races than tired legs. Here's the science behind gel nausea and a practical gut training protocol.
Why Do I Cramp During Marathons? The Science Your Watch Can't Tell You
Cramps ruined your race? Here's what actually causes them and how to build a hydration plan that fights back.
Triathlon Nutrition: How to Fuel the Swim, Bike, and Run
A discipline-by-discipline guide to triathlon fueling — what to eat before, how to load on the bike, and why the run leg destroys most nutrition plans.
When to take your first gel during a marathon
Most runners take gels too late, wait too long between them, and end up bonking despite carrying the right number. Here's the timing strategy that actually works.
Are Garmin calorie estimates accurate — and does it matter for fueling?
Your Garmin says you burned 2,400 calories on your long run. The real number is probably different. Here's what the research says, and how to use your data more intelligently.
How to build a race-day nutrition plan from scratch
A practical framework for building your marathon or triathlon nutrition plan — what to prepare, when to test it, and what to do if things go wrong on the day.