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Summer is just around the corner, race calendars are filling back up, and interest in ultra-marathon and ultra trail races is booming. In other words, it's time to think about optimal hydration practices again. And to get everything right this time - once and for all.

Fortunately, Larry Armstrong, PhD, is here to serve as our guide. Armstrong has ranked among the world experts in endurance hydration for 40 years, and has just written a new summary paper titled "Rehydration During Endurance Exercise: Challenges, Research, Options, Methods."

A lifetime runner himself, Armstrong understands that marathoners want practical hydration advice, and not just scientific gobbledygook. We've had enough of that through the decades, especially as it has changed in ways both subtle and substantial.

Drink Some, Not Too Much

Don't feel bad if you're confused about the best hydration strategies before a race. So are a lot of other runners. Armstrong's new paper clarifies the muddy issues, delivering the latest and most evidence-based data.

Temperature has a major impact on sweat rate, which nearly doubles between a marathon run at 45 degrees Fahrenheit and one run at 68. Additionally, the faster you run, the more you sweat per hour. (Although a 2:30 marathoner and a 5-hour marathoner will sweat about the same total amount over 26.2 miles.) Typically, the more you weigh, the higher your sweat rate. Genetics plays a role as well, partially determining your relative sweat rate and the amount of salt in your sweat.

A new threat appeared in the mid-1980s with the first reports of marathon runners who drank too much, leading to hyponatremia (low salt level in the blood). Severe hyponatremia, while rare among runners, can lead to seizures and even death.

It has generally been observed most often in women runners (possibly because of their small body size), in runners who exercise more than 4 hours at a time, and in runners with inherent high sweat rates and high sodium content in their sweat. Cases of hyponatremia seem to have dropped in the last decade, as runners have realized they should not drink as much as possible.

To avoid both dehydration and hyponatremia, marathoners need to find a smart middle ground. You don't want to drink too little, and you definitely don't want to drink too much. There's the challenge we all face.

The goal, which some runners have been slow to accept, is to plan for and accept modest dehydration. It's not a personal hygiene failing like BO or bad breath; it's the smartest way to run. Here's a little jingle I just invented, keep it in mind: "1-2-3, it's all for free."

In other words, you can lose up to 3% of your body weight in marathons, and it won't cause any harm. In fact, you might save time, as you walk and slurp less at fluid stations.

Based on Larry Armstrong's hydration guidelines, here are and nine specific tips and five ways to plan for your race (two of which are bad ideas).

9  Specific Hydration tips

Hydration Tip 1: Experiment with any and all hydration methods during training, and before using them in competition. Try to train in the conditions you will face on race day.

Hydration Tip 2: Measure body weight before and after an endurance run to get an estimate of your water loss per hour. Use this to inform your race-day hydration strategy.

Hydration Tip 3: During exercise, consume fluids at a rate less than 700mL/hr (that's about 24 ounces). Several exercise science groups and marathon medical director groups suggest a range of 400 to 800mL/hr (13 to 27 ounces).

Hydration Tip 4: Remember this key fact: Modest dehydration up to 3% is okay. In fact, it's commonplace and expected. It's not dangerous, and not likely to impair your performance. Don't try to replace all the sweat you lose.

Hydration Tip 5: If you lose more than 4% of body weight, consider a medical consult to see if you can figure out what's going on.

Hydration Tip 6: Be alert for stomach sloshing, bloating, nausea, or other perceptual cues of excessive drinking. If you experience any of these, limit your fluid intake.

Hydration Tip 7: Do not allow yourself to gain weight during endurance exercise. Weight gain puts you at increased risk of hyponatremia.

Hydration Tip 8: After training and racing in high heat, especially on consecutive days, look for deposits of white salt on your shirt or shorts. These could indicate that you are a heavy salt sweater, and are possibly becoming salt depleted, which could increase the risk of hyponatremia. In this situation, consider adding salty foods to your diet.

Hydration Tip 9: Do not believe that consuming salt and salty foods during an event will allow you to over-drink. This has been proven wrong, and could lead to a false sense of security that might predispose you to hyponatremia. Salts consumed while running will have little to no effect on possible hyponatremia.

5 Pre-Race Hydration Strategies

Do:

1) Drink only after you become thirsty: This approach is believed to minimize the risk of hyponatremia, and also prevent excessive dehydration.

2) Drink when you feel like it (ad libitum): This approach is slightly different than the first, though some draw no distinction. The first advocates paying attention to your thirst. The second: Drink when fluids are available and you feel like it.

3) Drink according to a pre-determined plan: This approach assumes that you have measured your sweat rate prior to the upcoming event. Thus, this strategy is individualized to your weight, pace, the expected weather, and your individual sweat-rate. It should optimize your performance while limiting the risk of hyponatremia. Bingo!

Don't:

4) Drink nothing: This strategy is not recommended by any sports medicine or sports nutrition group for exercise lasting more than 30 minutes.

5) Drink as much as you can: This strategy is not recommended by anyone, yet still apparently followed by as many as 9% of all runners. It could lead to hyponatremia, and will not optimize performance.

Bottom Line: Pick strategy 3. If you haven't done your homework, you can fall back on 1 or 2. Don't follow 4 or 5.

When Grete Waitz boarded a flight to New York in October 1978 with her husband, Jack, becoming one of the greatest marathon runners in history was the last thing on her mind.

At just 25 years old, the Norwegian schoolteacher was an accomplished middle-distance athlete and a two-time Olympian over 1,500 metres. She had never raced a marathon, and the furthest she had ever run was only 10 miles in training. The journey to the United States was intended to be more of a holiday than a sporting mission.

New York City Marathon co-founder Fred Lebow had personally invited Waitz to compete. Privately, he believed her lack of endurance experience would eventually catch up with her and that she would likely fade in the second half of the race. Instead, he unknowingly invited a future legend.

The evening before the marathon reflected just how little pressure Waitz placed on the race. She and Jack enjoyed an elegant dinner in Manhattan, complete with shrimp cocktail, filet mignon, ice cream, and red wine. It was hardly the meal most would associate with preparing for a world-class marathon, but for the couple, the trip was simply another adventure.

Even on race morning, Waitz admitted she barely knew where Central Park was.

Wearing bib 1173, she settled into the race with no expectations. As the miles unfolded, however, the Norwegian newcomer grew stronger while others began to struggle. In the second half, she surged into the lead and never looked back.

When she crossed the finish line in 2:32:30, the athletics world was left in disbelief.

Not only had Waitz won her marathon debut by an astonishing nine minutes, but her performance was also recognized as a new world record at the time, lowering the previous mark by more than two minutes. A woman virtually unknown to marathon running had rewritten the sport's history in a single afternoon.

Yet the finish line brought anything but celebration.

Completely exhausted, battling severe cramps and overwhelmed by the pain of her first marathon, Waitz reportedly threw her running shoes toward her husband and coach, Jack, insisting she would never run another marathon.

Fortunately for the sport, she changed her mind.

Her remarkable victory transformed her career. Inspired by what she had achieved, Waitz left her teaching profession in Norway and dedicated herself fully to long-distance running. What began as a one-time experience evolved into one of the greatest careers the marathon has ever witnessed.

Between 1978 and 1988, she captured an unprecedented nine New York City Marathon titles—a record that still stands as the most victories by any athlete, male or female, in a World Marathon Major. She also became the first woman in history to run under 2 hours and 30 minutes in 1979 and established four marathon world records, helping redefine what women could accomplish over 42.195 kilometres.

Beyond the records and victories, Grete Waitz became a global icon whose humility, determination, and fearless approach inspired generations of runners. She proved that greatness sometimes arrives when opportunity meets courage—even when no one, including the athlete herself, expects it.

Grete Waitz passed away from cancer in 2011 at the age of 57, but her legacy continues to endure. A statue outside Bislett Stadium in Oslo stands as a permanent tribute to the woman who arrived in New York as a schoolteacher on holiday and left as the athlete who forever changed marathon history.

The Paris Diamond League will go ahead as scheduled on Sunday at Charléty Stadium, despite concerns over the intense heatwave gripping the French capital. Following consultations with the Paris Police Prefecture, the French Athletics Federation (FFA) confirmed that the meeting has been approved to proceed under an adapted operational format designed to protect the health and safety of everyone attending while preserving the elite competition.

The decision comes as red weather warnings remain in effect across parts of Europe, with Paris forecast to experience extreme temperatures of between 39°C and 40°C (102°F–104°F). The exceptional heat has prompted authorities to implement the highest level of weather vigilance, forcing organisers to strike a careful balance between delivering one of the season's premier athletics meetings and safeguarding the well-being of athletes, officials, volunteers, and spectators. Rather than cancelling the event, organisers have opted for a comprehensive heat-management strategy designed to minimise health risks while ensuring the elite competition can proceed safely.

While the elite international programme remains fully intact, organisers have introduced a series of significant adjustments to reduce the risks associated with the extreme weather conditions. All club competitions, licensed member events and regional athletics competitions have been cancelled, allowing the focus to remain solely on the Diamond League's professional programme.

To further limit exposure during the hottest hours of the day, stadium gates will open at 4:15 p.m., later than originally planned, while the competition timetable has been revised to better accommodate the prevailing conditions without affecting the headline events.

Organisers have also substantially strengthened on-site health and safety measures. Medical and emergency response teams have been reinforced, with additional drinking water stations and misting points installed throughout the venue to help spectators and athletes stay cool. More shaded areas have been created across the stadium, while enhanced public communication campaigns will encourage fans to remain hydrated, seek shade whenever possible and remain alert to the risks posed by the intense heat.

Despite the extraordinary weather conditions, the world's leading athletes are still expected to compete in one of the most anticipated meetings of the 2026 Diamond League season. The decision to maintain the elite programme reflects organisers' confidence that the enhanced safety measures will allow the competition to proceed responsibly while ensuring the welfare of everyone inside Charléty Stadium remains the highest priority.

Sunday's meeting will therefore take place in an adapted format—not as a scaled-back event, but as a carefully managed showcase of world-class athletics, demonstrating how elite sport can successfully adapt to increasingly challenging weather conditions without compromising athlete safety or the quality of competition.

One of Eastern Europe’s strongest road races takes center stage this Sunday (June 28) as the tRUNsylvania International 10K Cluj, powered by Joma, brings together an exceptional field of elite athletes from Europe and Africa in Cluj-Napoca, Romania.

Run on a fast four-lap circuit through the city’s vibrant center, with the start and finish inside Cluj Arena, the race features numerous athletes capable of producing world-class performances.

Morocco’s Hicham Amghar leads the men’s field with a personal best of 27:09, set when he won the tRUNsylvania 10K in Brașov two years ago. He will face a deep international lineup that includes Norway’s European 10,000-meter silver medalist Zerei Kbrom Mezngi (27:39), France’s Mehdi Frere (27:44), Dutch marathon standout Filmon Tesfu (27:45), Spain’s Juan Antonio Perez (27:45), Kenya’s Moses Cheruiyot (27:51), Italy’s former national marathon record holder Eyob Faniel (28:10), Algeria’s Abderrazak Charik (28:12), Eritrea’s Seare Weldezghi (28:14), the Netherlands’ Noah Schutte (28:19), Spain’s Yago Rojo (28:21), and Australia’s James Whelan (28:26).

Several of Europe’s top runners will also be chasing qualifying standards for the 2026 European Athletics Championships, adding even more significance to the competition.

The women’s race is equally impressive and may prove to be the highlight of the day.

Uganda’s Joy Cheptoyek, the World Cross Country Championships silver medalist, headlines the field with an outstanding personal best of 30:03. Kenya’s Jackline Chepkoech, the 2021 World Under-20 3,000-meter steeplechase champion, will make her highly anticipated 10K road debut after recording an impressive 8:57.35 on the track.

Belgium’s reigning national 10K champion Julie Voet enters with a 31:54 best, while Ireland’s Fiona Everard follows closely at 31:58. The international field also includes France’s Ines Hamoudi (32:20), Ethiopia’s Meselech Alemayehu (32:20), Spain’s Beatriz Alvarez (32:21 on the track), Ireland’s Niamh Allen (32:25), Israel’s Maor Tiyouri (32:29), Türkiye’s Nursena Ceto (32:34), Hungary’s Lilla Bohm (32:41), and Spain’s Cristina Espejo (32:52).

With championship qualifying marks on the line, a fast course, and one of the deepest international fields ever assembled for a road race in Romania, the tRUNsylvania International 10K Cluj is set to deliver exciting competition and fast times from start to finish.

The countdown to the 46th edition of the ASICS Gold Coast Marathon is gathering momentum, and all signs point to one of the deepest and most competitive men's fields in the race's history. Scheduled for Sunday, 5 July, the prestigious Australian marathon has assembled an outstanding blend of proven champions, rising stars, and international contenders eager to leave their mark on the famous Gold Coast course.

Leading the field is Kenya's Elisha Rotich, the fastest athlete on the start list with a personal best of 2:04:21, set in Paris. Rotich arrives as the man to beat, bringing world-class credentials and the experience of performing on the biggest marathon stages.

Ethiopia's Abayneh Degu Tsehay is expected to provide one of the sternest challenges after clocking 2:04:53, while fellow Kenyan Benson Tunyo, fresh off his impressive 2:06:10 performance in Osaka earlier this year, adds even greater firepower to an already stacked field.

Kenya's strength runs even deeper with Dominic Ngeno (2:06:37) and James Ngandu (2:10:17), both capable of pushing the pace and challenging for podium honours if conditions favour fast running.

Japan, meanwhile, will have one of the largest representations in the elite race. Athletes including Hidekazu Hijikata (2:06:26), Mizuki Higashi (2:08:03), Ryoma Takeuchi (2:08:38), Ryuichi Hashimoto (2:09:40), Jo Fukuda (2:09:52), Kaisei Sugiyama (2:09:55), Hiromasa Kumahashi (2:10:31), Ryuichi Yoshioka (2:10:49), Naoki Tomita (2:10:49), Yudai Fukuda (2:11:16), Yuya Yamashita (2:11:37) and debutant Jinya Ozaki highlight the nation's remarkable depth in marathon running.

The international flavour of the race is further strengthened by Turkey's Ilham Ozbilen, Ethiopia's Enyew Nigat, American Josh Izewski, and Australian hopeful Haftu Strintzos, ensuring fans will witness a truly global contest.

One athlete who could surprise many is Jinya Ozaki, who will make his marathon debut after posting an outstanding 1:01:24 in the half marathon. His transition to the full distance will be one of the most intriguing storylines of the race.

With multiple athletes boasting personal bests under 2:07 and several others capable of significant breakthroughs, the battle is expected to unfold at a relentless pace from the opening kilometres. The Gold Coast's famously flat and fast course has produced exceptional performances over the years, and another memorable edition appears to be on the horizon.

As the world's attention turns to Australia's premier road race, fans can expect tactical racing, fierce international rivalry, and the possibility of spectacular finishing times. With such extraordinary depth assembled on one start line, the 2026 ASICS Gold Coast Marathon promises to deliver a thrilling chapter in the event's rich history.

The countdown to the 2026 Paris Diamond League is almost over, and one of the most anticipated events on the programme is the men's 5000m. Scheduled for Sunday, June 28, the race has assembled an impressive international field featuring established champions, emerging talents, and national record holders, setting the stage for what could become one of the fastest 5000m races of the season.

France's Jimmy Gressier will carry the hopes of the home crowd as he headlines the event. Renowned for his fearless front-running style and relentless pace, Gressier will be eager to produce another memorable performance on home soil against one of the deepest fields assembled this year.

The race also features Sweden's Andreas Almgren, whose remarkable rise over the longer distances has made him one of Europe's strongest contenders. Eritrea's Saymon Amanuel, Ethiopia's Getnet Wale, Kuma Girma, Lamecha Girma, Khairi Bejiga, and Addisu Yihune further strengthen an already formidable lineup, bringing world-class credentials and proven championship experience.

Kenya enters the contest with a talented quartet comprising Cornelius Kemboi, Frankline Kibet, Mathew Kipchumba Kipsang, and Jacob Krop. With Kenya's rich tradition in distance running, the four athletes will be looking to assert themselves against a field packed with elite competitors and continue the country's dominance on the global stage.

The international flavour of the race extends even further with competitors from the United States, Germany, Spain, Mexico, Burundi, Uruguay, Bahrain, and the Netherlands, highlighting the Diamond League's status as the premier meeting point for the world's finest track athletes.

With so many athletes capable of producing sub-13-minute performances, fans can expect an aggressive pace from the opening laps. Whether the race develops into a tactical championship-style battle or an all-out assault on the clock, every indication points to a thrilling spectacle under the Paris lights.

As the Diamond League season gathers momentum, Sunday's men's 5000m promises more than just valuable points—it offers athletes a golden opportunity to test themselves against world-class opposition, build confidence ahead of major championships, and perhaps deliver one of the standout performances of the year.

The stage is set. The field is loaded. Paris is ready for another unforgettable moment of distance running.