Nutrition
Race Day Hydration for Running
Race day hydration for running matches fluid and sodium to weather and sweat rate—drink to thirst when cool, plan sodium on hot days to avoid hyponatremia.
Race day hydration for running balances fluid and sodium intake with weather, sweat rate, and stomach tolerance—drinking to thirst on cool days and planning cups on hot courses. Hyponatremia risk rises when runners chug plain water every mile without sodium.
Study aid-station spacing and carry a bottle if cups are unreliable.
Common questions
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How much should you drink during a marathon?
There is no one size—sweat tests help, but most drink when thirsty and include sodium on hot days. Avoid forcing excessive plain water.
Related terms
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