Nutrition
Heat Marathon Fueling
Heat marathon fueling prioritizes fluids, sodium, and early carbs in hot races—lower fiber pre-start and pacing that respects cardiac drift.
Heat marathon fueling raises fluid and sodium emphasis while keeping carb targets—more drink mix, earlier gels, ice bandanas optional, and less fat pre-race. Gut blood flow drops in heat, so practiced lower-fiber meals matter more.
Pacing must respect cardiac drift.
Common questions
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Do carb needs drop in the heat?
Carb oxidation stays high; fluid and sodium needs rise. Do not skip gels to drink only water—that raises hyponatremia and bonk risk together.
Related terms
Put Heat Marathon Fueling into practice
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