Hydration Calculator — Fuel Smart, Play Strong
Hydration & Fuel Plan
Fuel Smart, Play Strong — tailored to your training load and weather.
kg
20 °C
⚽ Typical Fuel & Recovery Foods
| Food Item | Typical Weight | What It Contains |
|---|---|---|
| 🍌 Banana (medium) | ≈ 118 g (4.2 oz) | ≈ 25 g carbs, 1 g protein |
| 🍞 Slice of bread | ≈ 35 g (1.2 oz) | ≈ 15 g carbs, 3 g protein |
| 🍝 Cooked pasta (bowl) | ≈ 250 g (2 cups / 8.8 oz) | ≈ 80 g carbs, 15 g protein |
| 🍚 Cooked rice (bowl) | ≈ 200 g (1½ cups / 7 oz) | ≈ 70 g carbs, 5 g protein |
| 🥣 Granola bar | ≈ 40 g (1.4 oz) | ≈ 25 g carbs, 3 g protein |
| 🍹 Fruit juice | ≈ 250 ml (8 fl oz) | ≈ 25 g carbs |
| 🥛 Yogurt (plain) | ≈ 200 g (7 oz) | ≈ 15 g carbs, 10 g protein |
| 💪 Protein shake | ≈ 300 ml (10 fl oz) | ≈ 10 g carbs, 25 g protein |
| 🥚 Eggs (2 large) | ≈ 100 g (3.5 oz) | ≈ 12 g protein |
| 🍗 Chicken breast (grilled) | ≈ 100 g (3.5 oz) | ≈ 30 g protein |
| 💧 Water / Electrolyte drink | ≈ 500 ml (17 fl oz) | Fluids + sodium for rehydration |
💡 Before matches: ~1–3 g carbs/kg (0.45–1.36 g/lb). After matches: replace ~150% of fluids lost + 20–30 g protein and ~1 g/kg carbs.
Guidance only; not medical advice.
