💦 Hydration Tips for Marathon Training During the Hot Months

Let’s be honest, summer marathon training hits different. The sun’s blazing, the sweat is next-level, and even your easy runs feel like a survival challenge. And if you’re not paying attention to hydration? Oof. It’s game over before mile 3.

☀️ First: Why This Even Matters

Hydration isn’t just about drinking water. It’s about showing up for your body so it doesn’t turn on you mid-run.
Too little = dehydration and fatigue.
Too much = stomach slosh or, worse, hyponatremia (yep, that’s a thing. Look it up, it’s scary).

💧 Rule #1: Don’t Start a Run Already Dehydrated

If your pee looks like iced tea before your run? No. Just no.

Try this instead:
Drink a full glass of water (or electrolytes) 2–4 hours before your run. If it’s crazy hot or you’re heading out for a long run, throw in some sodium either from a hydration tab or a salty snack.

This isn’t about being fancy, it’s about showing your body some respect.

🧃 Rule #2: Sip, Don’t Chug

On runs longer than 45 minutes (or shorter ones in heat), bring water with you and sip it slowly.

👉 Think 8–16 oz (250–500 ml) per hour.
👉 Sip every 10–15 mins. Set a timer if you need to.
👉 Add electrolytes if you’re out there dripping like a faucet.

Trust me, chugging water mid-run is how you end up regretting life at mile 10.

🧂 Rule #3: Electrolytes Are Not Optional

We all sweat differently. Some of us sparkle. Others leave salt streaks down their cheeks like war paint.

Want to dial in your hydration? Here’s how to find your sweat rate:

1. Weigh yourself before a run
2. Run for an hour (no drinking!)
3. Weigh yourself after
4. Every pound (or 0.5 kg) lost = 16 oz (or 500 ml) of sweat

Boom. Now you know how much your body really needs.

🛑 Rule #5: You Can Drink Too Much

More water ≠ more hydrated.

Overhydrating is real, and it can mess you up big time. Hyponatremia (low blood sodium) happens when you drink way too much water and dilute everything.The fix?
Don’t force it. Drink to thirst. Pay attention to your body. And always, always include electrolytes if you’re sweating hard.

🏁 Post-Run: Rehydrate Like a Pro

You finished your run, yay! But don’t stop there. If you sweat a lot, you’ve got some refueling to do.

Rehydrate with:

• 1.5x the amount of fluid you lost
• Some electrolytes
• Real food (bonus points if it includes salty snacks)

🧠 Final Thoughts (From Someone Who Learned the Hard Way)

I used to think hydration was just… drinking water. I didn’t know you could overdo it. Or that sweating like crazy meant I needed more than just agua. But training through Madrid summers (bless) taught me otherwise.

Now I treat hydration like I treat fueling or strength training: part of the plan.

So whether you’re gearing up for a fall marathon or just trying to survive your long run this weekend, don’t sleep on hydration.

Trust me, your legs, your gut, your brain (and your future self) will thank you.