Nutrition
Long Run Hydration Plan
A long run hydration plan matches fluids and sodium to heat and sweat—bottle routes rehearsed before race day, not improvised mid-run.
A long run hydration plan pairs fluid volume with sodium for weather and sweat rate—carry bottles or loop caches, drink to thirst in cool weather, and schedule sips in heat when thirst lags. Weigh before and after occasionally to estimate sweat loss.
Plain water-only loops risk hyponatremia on hot ultras.
Common questions
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How much should you drink on a two-hour run?
Drink to thirst in cool weather; in heat, small scheduled sips with electrolytes beat chugging at the end. Occasional weigh-ins refine your personal range.
Related terms
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