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Nutrition

Marathon Electrolyte Schedule

Marathon electrolyte schedule staggers sodium and fluid across the full race—rehearse aid-station rhythm on long runs instead of improvising with plain water only.

Marathon electrolyte schedule staggers sodium and fluid across twenty-six miles so you neither dilute blood sodium with plain water nor overload the gut with one giant chug. Alternate sports drink at aid stations with gels that include sodium when your sweat test shows high losses.

Front-load hydration days before; sip early miles before thirst screams. Write the plan on your wrist band after long-run rehearsals.

Common questions

  • Should I drink at every marathon aid station?

    Sip to thirst and plan, not chug every cup. Alternate electrolyte drink and water based on sweat rate; over-drinking plain water raises hyponatremia risk in slower finishers.

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