EDP Lisbon Marathon fuel plan: carbs, fluid and sodium per hour.

Usually in October, Lisbon, Portugal. Set your finish time and the plan follows.

Distance
42.195 km
Climbing
Not published
Typical temperature
15 to 22 °C · 59 to 72 °F
Aid stations
See below

Your numbers

Sport
h:mm, like 5:30
kg
Keeps fluid loss under 2%. Never shared.
ml/h
Don't know it? Work it out
mg/l
From a sweat sodium test. Leave it empty if you haven't done one.
Conditions
Gut training
How used your gut is to taking carbs while you train.

Your plan

Marathon · 4 h

Carbs an hour

75g

The research range for this race is 60 to 90 g; your gut training sets where you start. Above 60 g, use glucose and fructose, about 2:1.

Jeukendrup 2014Viribay 2020+4 more

Fluid an hour

To thirst

Without a sweat rate the research says drink to thirst. Do the sweat test to get a range.

NATA 2017ACSM 2007

Sodium an hour

300 to 1,000mg

Sweat sodium varies a lot between people. A sweat sodium test gives you your own number.

Baker 2017NATA 2017+1 more

About 300 g of carbs over the race. That is a 25 g gel every 20 minutes, or the same carbs from drink and chews.

Rehearse it in training first: the gut adapts in 2 to 4 weeks. Costa 2017

Hand it to your AI

Your AI can check these numbers against your training and adjust them. The prompt has your results filled in.

See the prompt

I'm racing a Marathon and expect to finish in 4 h. I haven't measured my sweat rate. Conditions look mild, and my gut is in some training for fueling. A race fuel calculator built on the research (Jeukendrup 2014, the ACSM 2016 position stand) gave me: 75 g carbs an hour (glucose and fructose, about 2:1), about 300 g in total; fluid: drink to thirst, no sweat rate yet; 300 to 1,000 mg sodium an hour. Check this against my training and how my gut has handled fueling, then build my race day plan: what to take and when, with real products I can buy.

Open in ChatGPTOpen in Claude

Gemini, Grok Bot, Dots, Muse and Cue: copy the prompt and paste it in.

See the card

With Memory.fit, your AI would already know your sweat rate.

On Android now: get it on Google Play. One email when the iPhone app is on the App Store.

The course

What to know about EDP Lisbon Marathon.

The race starts on the N6-7 in Carcavelos, in front of the NOVA School of Business & Economics, and finishes at Praça do Comércio in Lisbon. The organizer describes the course as running along the sea and the river, and the 2026 start was at 08:00.

On course: Água Vitalis, Powerade, Gel 226ERS, Banana da Madeira. Train with what the course hands out, or carry your own.

The 2026 runner's guide lists 12 aid stations with water, gels and isotonic drinks, and shower cooling zones at km 21, 32, 38 and 40. The guide does not mark which of its km points are the aid stations.

Race details checked November 9, 2026 from maratonaclubedeportugal.com, maratonaclubedeportugal.com, files.cdsi.pt, weatherspark.com. Courses and aid stations change: check the official page in race week.

Train for it

Train for EDP Lisbon Marathon with your AI.

With Memory.fit, your AI reads your real training, sleep and fuel, plans your weeks toward race day and shows the plan in the app.

Build a prompt for your AI

Questions

EDP Lisbon Marathon: questions.

  • At a typical finish of 4 h, the research range is 60 to 90 g an hour, as glucose and fructose, set by how trained your gut is. Enter your own finish time above for your number.

  • Temperatures run from about 15 to 22 °C (59 to 72 °F): Average daily low and high in Lisbon in October (Weather Spark). Heat raises your sweat rate, so do a sweat test in similar weather.

  • The 2026 runner's guide lists 12 aid stations with water, gels and isotonic drinks, and shower cooling zones at km 21, 32, 38 and 40. The guide does not mark which of its km points are the aid stations. Check the athlete guide in race week, as positions can change.

More races

Fuel plans for races like this one.

Every race fuel plan →

Not medical advice. Memory.fit is not affiliated with EDP Lisbon Marathon or its organizer.

Your next chapter starts with everything you've learned.

On Android now. iPhone is coming: join the waitlist and we'll email you the day Memory.fit is on the App Store.

No spam. One email when it's ready.

Get it onGoogle Play