Our Fuel Guide for Gravel Riding

Gravel riding demands more from your body and your nutrition plan. With rough terrain, long days in the saddle, fewer aid stops and variable conditions, it’s essential to have a flexible fuelling strategy that keeps you energised and in control.

Whether you’re racing an ultra, doing a weekend gravel epic, or riding unsupported in remote areas, your hydration and fuelling setup needs to be simple, efficient and proven. This guide gives you everything you need to fuel with confidence.

Key Fuelling Targets for Gravel Riding

Carbohydrates: 80–100g per hour
Fluids: 500–750ml per hour
Sodium: 400–800mg per hour
Caffeine: Optional from hour 3 onwards (every 90–120 minutes)

How to Carry Your Fuel – Bottles + Water Bladder Setup

On mixed terrain and long rides, combining bottles and a water bladder gives you high-volume hydration and fuelling flexibility.

• 2 x 750ml Bottles: Mix each bottle with 2 scoops of drink mix, delivering 30g carbohydrates and 200mg sodium per 500ml. Use one bottle for a caffeine-based mix in later hours.

• Water Bladder (1.5–2L): Fill with plain water to balance out high-carb bottle fuelling and reduce flavour fatigue.

• Gels: Use simple gels delivering 30g carbohydrates and 200mg sodium, stored in jersey pockets or a top tube bag for easy access.

• Bars/Chews: Use natural-texture chews or bars for steady energy and flavour variety.

Sample Fuelling Plan for 4–6 Hour Gravel Ride

Start fuelling 15–20 minutes into the ride and fuel every 15–20 minutes.
Per hour target: 1 x 750ml bottle with 2 scoops of drink mix + 1 gel + 1 chew or bar
Use water from your bladder for consistent hydration
Alternate between drink and solid fuel to avoid gut issues and flavour fatigue
Refill bottles every 2–3 hours depending on route and access

Use a caffeine gel from hour 3 if the route demands focus or intensity increases.

Recovery After Gravel Rides

Immediately: Use a bar that offers a mix of protein and carbohydrates
Hydration: Continue sipping water or carb-based drink mix
Recovery: Use magnesium for sleep and muscle recovery
Immune support: Vitamin C and zinc-based recovery product
Daily fatigue support: B-vitamin complex for energy balance

Pro Tips for Gravel Riders

Fluctuating temperatures and terrain mean hydration needs can vary. Monitor thirst and adjust fluid intake hourly.
Pre-label gels by hour and set a timer on your GPS to remind you to fuel every 20 minutes.
Use top tube bags for easy gel access without stopping.
Mix formats — drink, gel, chew, bar — to avoid gut issues and stay mentally fresh.Train your stomacg before a big day or race. 

Final Word

Gravel rewards riders who come prepared. When you fuel consistently with a flexible strategy that accounts for terrain and weather, you’ll not only finish strong — you’ll enjoy the ride. Explore the full EnduranceKollective range for anti-doping certified fuel that goes the distance with you.