Research
Mixed
Hydration strategies for ultra-marathons should include 450-750 ml/h of fluid with 500-700 mg/L of sodium to prevent hyponatremia, especially in hot conditions.
Drink 450-750 ml of fluid per hour, ensuring it contains 500-700 mg of sodium per liter. This is crucial in hot weather to prevent hyponatremia. Use sports drinks or electrolyte tablets. Monitor your body weight loss and urine color to guide your intake.
ModerateSupportsMEDIUM confidence
Regarding hydration, the recommendations include consuming 450-750 ml/h or 150-250 ml of fluid every 20 min, with the fluid containing 500-700 mg/L or 300-600 mg/h of sodium (equivalent to 1000-2000 mg of salt), particularly in hot weather.
Why this rating
Based on review of guidelines and observational studies.
Source
Nutritional strategies for single and multi-stage ultra-marathon training and racing: from theory to practice
Selin Aktitiz et al. · Turkish Journal of Sports Medicine · 2024
DOI 10.47447/tjsm.0807
narrative_reviewCited 2×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Ultra-marathon runners should consume 40-70 kcal/kg/day of energy and 5-8 g/kg/day of carbohydrates during training to maintain energy balance and support high-volume adaptation.Moderate
- During ultra-marathon races, athletes should consume 30-50 g/h of carbohydrates and 5-10 g/h of protein to maintain performance and reduce muscle damage.Moderate
- Pre-race caffeine intake of 3-6 mg/kg or intra-race intake of 1-2 mg/kg may improve performance in ultra-marathons.Moderate
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