Answer a few quick questions. You'll get how much to drink and how much sodium to take each hour, plus your cramp risk.
Drink each hour
Sodium each hour
Cramp risk
Screenshot it, or copy it onto a pace band.
Sweat you don't replace shows up as lost body weight.
Honest take: most race cramps come from tired muscles, not low salt. Sodium helps some runners, mostly salty sweaters in the heat. Smart pacing and training for your course help almost everyone.
Never drink more than you sweat. If you weigh more after a race than before, you drank too much. That can drop your blood sodium to dangerous levels, a condition called hyponatremia.
Extra salt won't protect you if you overdrink. The fix is drinking less, not taking more sodium.
Watch for puffy hands, a pounding headache, nausea, or confusion. If you notice them, stop drinking and get medical help right away.
Knowing how much to drink is one piece of the puzzle. The next step is figuring out how hydration, fueling, pacing, and training all fit together for you.
That’s what we work through in 1-on-1 coaching. We build your strategy, test it during training, and adjust it along the way so you’re not figuring anything out for the first time on race day.
If you want help building the full plan, let’s talk.