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Enduraid is an application designed to help athletes properly refuel during long-distance endurance events such as marathons, triathlon or any other endurance activities.


The app is created to help users plan their hydration and nutrition strategy during the training or race to ensure they have enough energy and electrolytes to perform at their best.


It provides features such as reminders to drink or eat and custom refueling plan based on your personal factors such as weight, age, and gender.

Try it yourself. Download now.

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The App

The amount of heat produced by muscle work depends on the intensity and duration of the activity. Generally, more intense activities with longer durations will produce more heat. Muscles produce heat by converting chemical energy into mechanical energy through contraction. The body will naturally regulate its temperature by releasing heat through sweat and altered blood flow.


Solar Heat And Humidity

During a long and hard workout, heat and humidity can have a substantial impact on your body. Sweat is your body's natural response to regulate its temperature, but when the air is already hot and humid, your body can become overwhelmed. This can lead to dehydration, fatigue, and even heat exhaustion or heat stroke. To avoid these issues, be sure to stay hydrated.

Heat and humidity factors play a significant role in an athlete's hydration needs during a long-distance endurance event.


Enduraid has incorporated these elements into its refueling planning algorithm to provide users with more accurate and personalized recommendations.


Proper hydration and nutrition can mean the difference between a successful race and one that is cut short due to exhaustion, so having a tool like Enduraid can be incredibly valuable for you to perform at your best.

Muscle Heat

Refueling, tailored to you


Building Blocks Of
Endurance Fueling Plan

Carbohydrates, electrolytes, and water are crucial building blocks for fueling during endurance events.


Carbohydrates provide energy to the muscles, while electrolytes help regulate fluid balance and muscle function. Water is essential for hydration and helps to dilute the carbohydrates for optimal absorption.


Sodium, in particular, plays an important role in hydration by boosting the utilization of carbohydrates and helping to regulate fluid balance by maintaining a balanced electrolyte level.


Having these key elements in proper balance can help athletes avoid dehydration, cramping, and other issues that can arise during a long-distance activity.

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Tailored Nutrition Plan For Optimal Perforance

Water for hydration

During an endurance event, it is important to stay hydrated to ensure your body maintains its optimal performance. It is recommended to drink water in every 20 minutes during a longer activity.

Sodium for muscle work

Sodium is an essential mineral for endurance activities, as it helps maintain fluid balance in the body. During a long event, your body needs to be able to regulate its fluid intake and output to prevent dehydration. Sodium helps the body retain the fluids it takes in, and also helps the body absorb glucose, which is essential for maintaining energy during a long-distance effort. 

Carb for energy

Carbohydrates are the primary energy resources during endurance activities. In order to utilize it the mix  in our stomach should be isotonic concentration (6-8% carb of a given amount of water) to reach the quick absorption to maintain energy level.

Send Your Personal Fueling Plan to your Garmin

You can now sync your personalized refueling plan with your compatible Garmin watch, making it easier than ever to stay on track during your endurance events.

The integration with Garmin means that you can now send your personalized refueling plan directly to your watch, ensuring that you always have the information you need at your fingertips during your event. The plan includes reminders for when to eat and drink, so you can stay on track and perform at your best.


We believe that proper refueling is essential to achieving your endurance event goals, and we are thrilled to offer this integration with Garmin to make the process even easier. We hope that this feature will help you reach your goals and achieve new levels of success in your events.

Never Run Out Of Steam Again

You might have experienced some troubles in the past, probably you would avoid them in the future. These are the four typical results of failed refueling:

If an endurance athlete consumes too many carbohydrates without enough water or consumes a hypertonic sports drink, it can lead to gastrointestinal (GI) issues. Here are some common symptoms of GI distress that runners may experience:

Nausea or vomiting: Consuming too many carbohydrates or drinking a hypertonic sports drink can cause feelings of nausea or vomiting, which can be uncomfortable and make it difficult to continue running.

Abdominal pain or cramping: GI distress can cause abdominal pain or cramping, which can be sharp or dull and may be located in the stomach or lower abdomen.

Diarrhea: Consuming too many carbohydrates or drinking a hypertonic sports drink can cause diarrhea, which can be frequent, urgent, and watery.

Bloating or gas: GI distress can cause feelings of bloating or gas, which can be uncomfortable and make it difficult to continue running.

Decreased appetite: Runners with GI distress may experience a decrease in appetite, which can make it difficult to consume the calories and nutrients needed to sustain energy levels during a race.

Dehydration: If GI distress causes vomiting or diarrhea, it can lead to dehydration, which can be dangerous and lead to other serious complications.



Being bonked during a long and exhausting distance workout is known as "hitting the wall" and is essentially a form of exhaustion. The main symptoms include feeling suddenly and inexplicably fatigued, a decrease in performance, a lack of energy and motivation, dizziness, nausea, and a strong feeling of fatigue.

It's important to recognize the signs of bonking so that you can adjust your pace and take steps to prevent it from happening. Make sure you are eating and drinking enough during your workout to keep your energy levels up and to keep your body fueled. Enduraid helps you to calculate the optimal fueling mix of your accessable nutrition products.


Hyponatremia, also known as water intoxication, is a serious condition that can occur in runners who drink too much water during a marathon or other endurance event. Here are some symptoms of hyponatremia that runners should be aware of:

Nausea and vomiting: Hyponatremia can cause a feeling of nausea and vomiting, which can be mistaken for symptoms of dehydration. This is because the excess water in the body can dilute the salt levels in the blood, leading to an upset stomach. Confusion or disorientation: Runners with hyponatremia may feel confused or disoriented, and may have trouble remembering details about the race or their surroundings. This can be a dangerous symptom, as it can lead to poor decision-making and the inability to seek help if needed. Headache: Headaches are a common symptom of hyponatremia, as the body tries to compensate for the low sodium levels in the blood. Swelling: Hyponatremia can cause swelling in the hands, feet, and other parts of the body, as the excess water in the body accumulates in the tissues.

Seizures or coma: In severe cases of hyponatremia, runners may experience seizures or slip into a coma. This is a medical emergency and requires immediate attention.

Fatigue or weakness: Hyponatremia can cause a feeling of fatigue or weakness, as the body struggles to maintain normal functioning. It's important for runners to be aware of the symptoms of hyponatremia and to drink fluids in moderation during a race. Sports drinks containing electrolytes can help replenish lost fluids and salts, while avoiding overconsumption of water can help prevent hyponatremia. If you experience any of these symptoms during a race, seek medical attention right away.

If an endurance sport participant who is feeling dehydrated, some possible symptoms they may experience include:

Thirst: Feeling thirsty is one of the most common symptoms of dehydration. As the body loses fluids through sweat, the runner may feel an increased need for water.

Dry mouth: Dehydration can cause a dry, sticky feeling in the mouth, making it difficult to swallow.

Fatigue: Dehydration can lead to fatigue and exhaustion, making it difficult for the runner to maintain their pace and continue running.

Dizziness or lightheadedness: Dehydration can cause a drop in blood pressure, which can lead to dizziness or lightheadedness.

Headache: Dehydration can cause a headache, which may become more severe as the runner becomes more dehydrated.

Dark urine: Dehydration can cause the urine to become dark and concentrated, indicating that the body is conserving water.

Muscle cramps: Dehydration can cause muscle cramps, which can be painful and may interfere with running performance.

It's important for runners to stay hydrated during a marathon, especially in hot or humid conditions. Drinking water or a sports drink and taking in electrolytes can help prevent dehydration and the associated symptoms.




Enduraid offers the last, but one of the most important, puzzle for successful racing and truly effective training, the proper race nutrition plan.


... improved personal record with 16 minutes on Marathon on perfect energy level with no stomach problems.


I had been practising fueling with Enduraid at every training every day for two months.


  • What is Lean Fuelling?
    If you would like to enhance the energy supply of your muscles, the efficiency of your training, and recovery choose the lean fuelling function. The protocol has dual result: optimally structured and mobile energy reserves and efficient fat-burning at the same time. Due to the restrained carb replenishment, your body will use the - almost indefinite provision of - fats as primary energy resource. It is important no to take any energy providing nutriments for at least one hour following such workout, only salt products containing water and electrolytes. The longer you 'starve' yourself the more you increase the 'afterburn' effect that is to say you make your body to rebuild your carbohydrate stores from your fat stores. Maximum hydration is the condition for the afterburn effect, on which Enduraid does not compromise. Gradual approach is important. Plan your refreshment after workout this way maximum two or three times a week at the beginning and increase the 'starvation' period.
  • How to link Enduraid to Garmin Connect?
    Settings > Personal details > Performance level > Garmin Connect account link to Enduraid:Use Garmin Connect credentials to get in.
  • What is Garmin Connect and Enduraid link?
    You can skip adding manually performance level reference to be classified performance wise. Enduraid can receive your performance level according to your latest 100 days VO2max average.
  • How can I change nutrition produt for a particlar period in my refueling plan?
    Swipe left the given product in the row and select another from list. The app will recalculate the portion accordingly..
  • What is Endurance Fuelling?
    'The Endurance fueling program allows you to maintain optimal energy and hydration levels for your entire training or race through a personalized nutrition plan. Just add some details about your workout and the products you prefer, we’ll do the rest.',
  • When should I use Saved plan or Saved Templates?
    Briefly: Saved Plans are being archived after due date, becoming grey bacground no edit option later on. Saved Templates are good for recurring activities - like Sunday Long Run on your favourite course - and the weather conditions are coming up to date to adjust your plan according the recent conditions.
  • How can I install Enduraid DataField on my Garmin?
    1. Before you begin, make sure you have the Garmin Connect and Garmin Connect IQ app installed on your mobile device. 2. Open the Garmin Connect IQ app and install the Enduraid Data Field. 3. After finished installing, tap on My Device then My Data Fields. 4. Select Enduraid, then go to Settings. 5. Add your six digit code and tap Save Congrats! You can now send Enduraid plans to your Garmin device.
  • Is my Garmin compatible with Enduraid?
    You can check the Enduraid DataField compatible device list at Garmin Connect IQ Store: Approach® S60 Approach® S62 Approach® S62 Captain Marvel Captain Marvel D2™ Air D2™ Air D2™ Air X10 D2™ Air X10 D2™ Charlie D2™ Charlie D2™ Delta D2™ Delta D2™ Delta PX D2™ Delta PX D2™ Delta S D2™ Delta S D2™ Mach 1 D2™ Mach 1 Darth Vader™ Darth Vader™ Descent™ G1 Descent™ G1, Descent™ G1 Solar Descent™ Mk1 Descent™ Mk1 Descent™ MK2 Descent™ MK2, Descent™MK2i Descent™ Mk2S Descent™ Mk2S Edge® 1000 Edge® 1000 Edge® 1030 Edge® 1030 Edge® 1030 Plus Edge® 1030 Plus Edge® 1030, Bontrager Edge® 1030, Bontrager Edge® 130 Edge® 130 Edge® 130 Plus Edge® 130 Plus Edge® 520 Edge® 520 Edge® 520 Plus Edge® 520 Plus Edge® 530 Edge® 530 Edge® 820 Edge® 820 Edge® 830 Edge® 830 Edge® Explore Edge® Explore Edge® Explore 1000 Edge® Explore 1000 Edge® Explore 820 Edge® Explore 820 Enduro™ Enduro™ epix™ (Gen 2) epix™ (Gen 2), quatix® 7 – Sapphire Edition First Avenger First Avenger ForeAthlete® 735XTJ ForeAthlete® 735XTJ Forerunner® 245 Forerunner® 245 Forerunner® 245 Music Forerunner® 245 Music Forerunner® 55 Forerunner® 55 Forerunner® 645 Forerunner® 645 Forerunner® 645 Music Forerunner® 645 Music Forerunner® 735XT Forerunner® 735XT Forerunner® 745 Forerunner® 745 Forerunner® 935 Forerunner® 935 Forerunner® 945 Forerunner® 945 Forerunner® 945 LTE Forerunner® 945 LTE fēnix® 5 fēnix® 5, quatix® 5 fēnix® 5 Plus fēnix® 5 Plus fēnix® 5S fēnix® 5S fēnix® 5S Plus fēnix® 5S Plus fēnix® 5X fēnix® 5X, tactix® Charlie fēnix® 5X Plus fēnix® 5X Plus fēnix® 6 fēnix® 6 fēnix® 6 Dual Power fēnix® 6 Dual Power fēnix® 6 Pro fēnix® 6 Pro, fēnix® 6 Sapphire fēnix® 6 Pro Dual Power fēnix® 6 Pro Dual Power fēnix® 6 Pro Solar fēnix® 6 Pro Solar fēnix® 6 Solar fēnix® 6 Solar fēnix® 6S fēnix® 6S fēnix® 6S Dual Power fēnix® 6S Dual Power fēnix® 6S Pro fēnix® 6S Pro, fēnix® 6S Sapphire fēnix® 6S Pro Dual Power fēnix® 6S Pro Dual Power fēnix® 6S Pro Solar fēnix® 6S Pro Solar fēnix® 6S Solar fēnix® 6S Solar fēnix® 6X Pro fēnix® 6X Pro, fēnix® 6X Sapphire, fēnix® 6X Pro Solar, tactix® Delta Sapphire, quatix® 6X Solar, tactix® Delta Solar, tactix® Delta Solar Ballistics fēnix® 7 fēnix® 7, quatix® 7 fēnix® 7S fēnix® 7S fēnix® 7X fēnix® 7X, quatix® 7X – Solar Edition fēnix® Chronos fēnix® Chronos MARQ™ Adventurer MARQ™ Adventurer MARQ™ Athlete MARQ™ Athlete MARQ™ Aviator MARQ™ Aviator MARQ™ Captain MARQ™ Captain, MARQ™ Captain: American Magic Edition MARQ™ Commander MARQ™ Commander MARQ™ Driver MARQ™ Driver MARQ™ Expedition MARQ™ Expedition MARQ™ Golfer MARQ™ Golfer Mercedes-Benz Venu® Mercedes-Benz Venu® Mercedes-Benz Venu® 2 Mercedes-Benz Venu® 2 Mercedes-Benz Venu® 2S Mercedes-Benz Venu® 2S Montana 700 Montana 700, Montana 700i, Montana 750i Oregon® 7 Series Oregon® 7 Series quatix® 6 quatix® 6 quatix® 6X quatix® 6X, quatix® 6X Solar, quatix® 6X Dual Power Rey™ Rey™ Rino® 7 Series Rino® 7 Series tactix® 7 tactix® 7, tactix® 7 – Pro Ballistics Edition, tactix® 7 – Pro Edition Venu® Venu® Venu® 2 Venu® 2 Venu® 2 Plus Venu® 2 Plus Venu® 2S Venu® 2S Venu® Sq. Venu® Sq. Venu® Sq. Music Venu® Sq. Music vívoactive® 3 vívoactive® 3 vívoactive® 3 Mercedes-Benz® Collection vívoactive® 3 Mercedes-Benz® Collection vívoactive® 3 Music vívoactive® 3 Music vívoactive® 4 vívoactive® 4, GarminActive vívoactive® 4S vívoactive® 4S, GarminActive S
  • What is overhydration?
    Overhydration is a condition that occurs when the body has too much water and not enough electrolytes. It can lead to serious health problems and can be caused by drinking too much water too quickly, not drinking enough electrolytes, or both. Symptoms of overhydration include nausea, vomiting, headaches, confusion, fatigue, muscle cramps, and an abnormally fast heart rate. If you think you may be overhydrated, it is important to seek medical attention as soon as possible. It can be fatal.
  • How much heat energy can be lost by 1 liter of evaporated sweat?
    One liter of evaporated sweat can lose around 2,400 kJ of heat energy. This is the equivalent of around 576 Calories. Sweat is a great way to regulate body temperature and keep us cool in hot weather. It is important to stay hydrated to prevent excessive sweating.
  • What is the difference between hypotonic, isotonic and hypertonic drinks
    Hypotonic, isotonic and hypertonic drinks are solutions whose osmolarity (concentration of solutes in a given amount of water) differs. A hypotonic solution has a lower osmolarity than what is found in cells, an isotonic solution has an osmolarity equal to that of cells, and a hypertonic solution has a higher osmolarity than cells. Hypotonic drinks can be used to rehydrate quickly, as they allow water to pass quickly through cell membranes. Isotonic drinks are good for athletes, as they provide the body with energy and electrolytes. Hypertonic drinks are used to replace lost minerals and for athletes during intense activities.
  • Why sodium is so important for marathon running?
    Sodium is an essential mineral for marathon running, as it helps maintain fluid balance in the body. During a marathon, your body needs to be able to regulate its fluid intake and output to prevent dehydration. Sodium helps the body retain the fluids it takes in, and also helps the body absorb glucose, which is essential for maintaining energy during a long-distance run. Additionally, sodium helps to maintain a proper electrolyte balance, which is important for muscle function and performance. To ensure optimal performance during a marathon, it’s important to be adequately hydrated and to get enough sodium in your diet.
  • What does concentration of a solution mean?
    Concentration of a solution describes how much of a solute (the substance being dissolved) is present in a given amount of solvent (the substance that the solute is being dissolved in). It is typically expressed as a ratio or percentage of the amount of solute to the amount of solvent. For example, a 10% solution of sugar in water means that there is 10 grams of sugar dissolved in 100 grams of water.
  • What is osmolality?
    Osmolality is a measure of the concentration of dissolved particles (solutes) in a solution. Specifically, it refers to the number of osmoles of solute per kilogram of solvent. An osmole is a unit of measurement for the number of particles in a solution, such as ions, molecules, or other particles that contribute to the solution's osmotic pressure. Osmolality is an important parameter in physiology and medicine, as it is involved in regulating the movement of water and solutes across cell membranes and in maintaining the balance of fluids in the body. Abnormal osmolality levels can lead to various health problems, such as dehydration, electrolyte imbalances, and impaired kidney function. Osmolality can be measured using various techniques, such as freezing point depression or vapor pressure measurement, and is typically expressed in units of milliosmoles per kilogram (mOsm/kg)..
  • What is the difference between free trial to premium?
    Using Enduraid starts with free trial period for 7 days, after that you can choose from either 1 month or 12 month subscriptions

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