Get a gel-by-gel fueling plan for your race, personalized to your body and pace.
Most half marathon runners need 2–4 gels depending on pace and gel size. If you're finishing in under 90 minutes, you may only need 1–2 gels. Runners finishing in 2+ hours will benefit from 3–4 gels to maintain energy. Our calculator gives you the exact number based on your pace and carb target.
For a half marathon, take your first gel around 20–30 minutes in. Since the race is shorter, early fueling is even more important — you don't have time to recover from an energy dip. Our plan times your gels for optimal absorption throughout the race.
Yes, if your race will take longer than 60 minutes. Research shows that carbohydrate intake during exercise lasting 60–90+ minutes significantly improves performance. Even for faster runners, taking in 30–45 g of carbs per hour helps maintain pace in the final kilometers.
Aim for 300–600 ml per hour depending on conditions and your sweat rate. In cool weather you may need less, while hot and humid conditions increase your needs. Our calculator personalizes your hydration target based on weather, sweat rate, and body weight.