Split dosing

Split dosing is the practice of dividing the total amount of carbohydrate, electrolyte or supplement intake into multiple smaller servings consumed at regular intervals during exercise. It helps maintain steady energy levels and reduces the risk of stomach upset.

Explanation

Consuming a large amount of carbohydrate or sodium all at once can overwhelm the digestive system and lead to gastrointestinal discomfort. Split dosing spreads intake across a training session or race, allowing the gut time to absorb nutrients and fluids. Endurance athletes often aim for 30–60 grams of carbohydrate per hour, delivered in increments every 15–20 minutes through sips of sports drink, pieces of energy chews or small portions of gels. Sodium and other electrolytes can also be divided across the hour to match sweat losses without causing a salty taste all at once. By providing a steady stream of fuel and minerals, split dosing helps maintain blood glucose and electrolyte balance, supporting sustained performance. It also allows athletes to adjust their intake in response to changing conditions; for example, increasing fluid intake in hot weather while keeping carbohydrate rate constant. Planning doses ahead of time and setting a timer can make it easier to follow a schedule during long events.

When and how to split doses

A common approach is to divide a bottle of sports drink into equal portions and consume a measured amount every 15 minutes. Runners might sip 150–200 millilitres of fluid and take a bite of an energy bar on this schedule. Cyclists sometimes mark their bottles to remind them when to drink. Sodium capsules or electrolyte tablets can be taken in half portions at the start and midway through each hour. Athletes using gels often take half a packet at a time with water to ease absorption. The exact timing and amounts depend on body size, exercise intensity and environmental conditions. Testing different schedules in training helps determine what works best for you.

Split dosing smooths nutrient delivery and minimizes digestive stress, making it a useful strategy for endurance events. By adopting a regular intake pattern, athletes can support energy and hydration needs without overwhelming their stomach.

Related Terms: Dilution ratio, On‑course fluids, Custom blend, Sodium loading, Hydration pack