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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.

MONFORTE DA BEIRA, PORTUGAL — Three weeks after dislocating my shoulder in a fall shortly after arriving in Lisbon, I found myself looking for a goal that would keep me moving while allowing my body time to heal.

The fall resulted in a trip to the hospital and weeks of recovery with my arm in a sling. While it limited my running, it did not take away my desire to stay active.

The inspiration for my next goal came from an unexpected source. Anderson Manor recently hosted a group of nine women from Australia whose passion is hiking and trekking. Watching their enthusiasm for exploring the countryside surrounding Monforte da Beira reminded me how much there is to discover on foot. Their visit inspired me to create a challenge of my own.

I called it my Portugal Villages 100K Challenge.

The concept was simple: cover 100 kilometers on foot while connecting the villages surrounding Anderson Manor, including Monforte da Beira, Cegonhas, Malpica do Tejo, and Ladoeiro.

Unlike an organized race, there was no entry fee, no aid stations, and no spectators. But there was a finish line—100 kilometers. My goal was to reach it under my own power while exploring some of the most beautiful countryside in central Portugal.

Running was limited because of my shoulder situation. Much of the journey was completed while wearing a sling. Some sections were covered at what I call a shuffle, roughly 16 to 17 minutes per mile, while others were completed at a brisk walking pace. The objective was never speed. The objective was forward progress.

An event is an event.

Over six consecutive days, I traveled through olive groves, farmland, quiet village streets, and winding country roads. One day included my familiar Cactus Loop, a 5.25-mile route near Anderson Manor. The remaining days were primarily point-to-point journeys linking neighboring villages.

What struck me most was the beauty and simplicity of Portugal’s rural interior. There were long stretches where the only sounds came from birds, sheep, and the occasional tractor. The landscape remains largely unchanged from generations past, offering a glimpse of a slower and more peaceful way of life.

The final kilometers came on the road to Ladoeiro. Reaching 100 kilometers was my finish line. There was no official clock, no banner stretched across the road, and no cheering crowd, but the finish line was real nonetheless. Today, on a quiet road approaching Ladoeiro, my GPS showed that I had reached the 100-kilometer mark. The distance had been covered, the challenge was complete, and the finish line had been reached.

At age 78, I continue to believe that fitness is not defined by speed. Some days we run. Some days we walk. Some days we do a little of both. What matters is maintaining the habit of movement and continuing to challenge ourselves regardless of age or circumstance.

This personal challenge reminded me that setbacks do not have to stop us. They simply require us to adapt. While my shoulder continues to heal, completing this 100K journey proved that meaningful goals can still be achieved even when conditions are less than ideal.

I also came away with an even greater appreciation for the villages that surround Anderson Manor and for the simple joy of exploring them under my own power. Sometimes inspiration comes from elite athletes. Sometimes it comes from a group of travelers from Australia who simply love to walk and discover new places.

The roads connecting Monforte da Beira, Cegonhas, Malpica do Tejo, and Ladoeiro are still there. I suspect I will be traveling them again soon.

Kenya's sprint king Ferdinand Omanyala has sent a powerful message to his rivals ahead of one of the most anticipated 100m races of the season, declaring that fans should expect something special when he steps onto the track at the Rome Diamond League.

Speaking in an interview with Nation Sport ahead of the prestigious meeting in Rome, the African record holder made it clear that he is entering the race with renewed confidence and determination, insisting that the version of Omanyala the world has seen in previous seasons is no longer the same athlete.

"I am not the same Omanyala they are used to. It will be different. I promise you fireworks. The roof will blow off," he said, underlining his belief that his best performances are still ahead of him.

The Kenyan sprint sensation also reaffirmed his season-long objective of consistently breaking the coveted 10-second barrier, revealing that he is fully focused on delivering sub-10 performances throughout the Diamond League campaign.

His bold remarks have only heightened anticipation for the men's 100m showdown in Rome, where he is set to face an elite field featuring world champion Noah Lyles, Olympic champion Letsile Tebogo, and South African sprint star Akani Simbine.

The race promises to be one of the highlights of the meeting, bringing together some of the fastest men in the world in a contest that could produce exceptional times. For Omanyala, it is another opportunity to showcase his growth, challenge the very best, and strengthen his position among the global sprinting elite.

As the athletes prepare to take their marks, excitement continues to build around the Kenyan star. He has promised fireworks, and with a world-class field standing alongside him, the stage is perfectly set for a memorable night of sprinting in the Italian capital.

Whether his bold prediction comes to life remains to be seen, but one thing is certain: Omanyala is heading into Rome with confidence, ambition, and the belief that his fastest races are still ahead of him.

Olympic and world champion Winfred Yavi will step out of her renowned steeplechase comfort zone on Thursday evening as she takes on a strong women's 5000m field at the Golden Gala Pietro Mennea, the fourth stop of the 2026 Wanda Diamond League in Rome.

The Bahraini star arrives in the Italian capital carrying impressive credentials over the distance. Yavi owns a personal best of 14:41.99 and currently holds Bahrain's national record in the women's 5000m, underlining her versatility beyond the barriers that have brought her global fame.

Rome holds special memories for Yavi. The Stadio Olimpico was the scene of one of the finest performances of her career in 2024 when she produced the second-fastest women's 3000m steeplechase time in history, narrowly missing the world record. Now she returns to the Eternal City with a different challenge ahead as she looks to make her mark in one of the deepest distance races of the evening.

The 27-year-old will face a quality field featuring rising Kenyan talent Caroline Nyaga, Margaret Akidor, Ethiopia's Likina Amebaw and Hirut Meshesha, as well as fellow Kenyan Purity Chepkurui. With several proven performers on the start line, the race promises to be a fierce battle from the opening laps.

Adding further intrigue is the standard set by the event itself. The current world record of 13:58.06 belongs to Kenyan superstar Beatrice Chebet, who became the first woman in history to break the 14-minute barrier for 5000m.

Although Yavi's primary focus remains the steeplechase, her growing strength on the track has made her a genuine threat in longer flat races. Every appearance outside her signature event offers another glimpse into the remarkable range that has transformed her into one of the world's most complete distance runners.

As the lights shine on Rome tonight, all eyes will be on Yavi to see whether she can translate her championship pedigree into another memorable performance. A victory would further cement her reputation as one of the most versatile stars in global athletics and provide a major statement as the Diamond League season gathers momentum.

Age may slow the clock, but it does not have to limit ambition. At 90 years old, Bill Schwarz has achieved something many runners spend a lifetime pursuing—completing his first marathon.

On May 31, Schwarz took on the full 26.2-mile challenge at the Rock ‘n’ Roll San Diego Marathon, embarking on a journey that was never about pace, rankings, or finishing inside the official cutoff time. For him, there was only one goal: cover the entire distance.

More than nine hours after starting, Schwarz was still moving forward. While the official race clock had long stopped, he continued until his watch confirmed he had completed every mile of the marathon course. That was the achievement that mattered most.

Schwarz’s remarkable accomplishment is made even more inspiring by the life he has led. A retired engineer, he once contributed to the Apollo space program, helping design components that played a role in humanity’s journey to the moon. Decades later, he is still proving that exploration and perseverance know no age limit.

Unlike many people in their later years, Schwarz takes no medication and has never undergone a joint replacement. Running first entered his life in the 1950s when he was a high school student. What began as a practical way to balance his interests eventually became something much deeper. Over the years, he stepped away from the sport and returned to it several times, describing running as a form of meditation that brings clarity and peace.

The marathon dream gained new meaning following the loss of his wife, Janice, two and a half years ago. Searching for purpose and direction during a difficult period, Schwarz registered for a local 5K race. That single event reignited his passion for movement and personal challenge.

One race led to another. A 5K became a half marathon. Then another half marathon. Soon, he had completed five. Last year, he walked and ran 60 miles along Spain’s historic Camino de Santiago over six days. The experience convinced him that his body was capable of tackling an even greater challenge—the marathon.

Determined to give himself every opportunity to succeed, Schwarz committed fully to preparation. He trained approximately ten hours each week with the support of a strength coach, running coach, stretch trainer, and Pilates instructor. Along the way, he lost 40 pounds and embraced a data-driven approach to training, monitoring his effort through heart-rate zones and using modern technology to help plan his nutrition strategy.

On race day, he was not alone. A friend of his daughter accompanied him throughout the entire journey, providing encouragement and companionship over every mile of the demanding course.

Yet, despite finally conquering his first marathon at an age when most people have long retired from athletic pursuits, Schwarz is not finished dreaming.

His sights are already set on the next challenge: the Boston Marathon. The oldest official finisher in the race’s storied history was 84 years old, meaning Schwarz could potentially rewrite the record books if he reaches the starting line and completes the course.

Before taking on San Diego, he summed up his philosophy with a simple but powerful statement:

"My objective is to finish. And whatever time it takes, it's going to be wonderful."

That mindset carried him through 26.2 miles and into marathon history. More importantly, it delivered a message that resonates far beyond running: goals do not have an expiration date, and it is never too late to pursue a dream.

Australian sprint prodigy Gout Gout has taken another monumental step in his rapidly rising career after World Athletics officially ratified his stunning 200-metre performance as the Under-20 World Record.

The 18-year-old sensation etched his name into athletics history at the Australian Championships in April when he stormed to an extraordinary 19.67 seconds, becoming the first Australian athlete to legally break the coveted 20-second barrier in the 200m. The performance immediately sent shockwaves through the global athletics community, drawing comparisons with some of the sport’s greatest sprinters and signaling the arrival of a remarkable new talent on the world stage.

With the record now formally recognized, Gout's achievement stands as the fastest 200m ever recorded by an athlete in the Under-20 category. His breathtaking run surpassed the previous world junior mark and was even quicker than the fastest time recorded by sprint icon Usain Bolt during his own teenage years, further highlighting the magnitude of the Australian's accomplishment.

The ratification by World Athletics transforms what was already a sensational performance into an official piece of athletics history. It is a landmark moment not only for Gout himself but also for Australian sprinting, a nation that has rarely featured among the world's fastest over the 200m distance.

Still only 18, Gout continues to build a reputation as one of the most exciting young athletes in global sport. His blend of raw speed, composure, and competitive fearlessness has captured attention far beyond Australia, with many now eager to see how far his talent can carry him on the international stage.

For now, however, the numbers speak for themselves: 19.67 seconds, a world-record performance, and a place in athletics history secured. The future appears exceptionally bright for the young Australian whose remarkable rise shows no signs of slowing down.