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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.

Three extraordinary performances that captivated the athletics world have now been officially ratified by World Athletics, with Jacob Kiplimo, Ja’Kobe Tharp and Emmanuel Wanyonyi securing their places in the history books with remarkable world-record performances.

Uganda’s Jacob Kiplimo delivered a breathtaking 57:20 at the EDP Lisbon Half Marathon on 8 March 2026, producing what was then a spectacular world record. His performance underlined his exceptional ability over the half-marathon distance and further strengthened his status as one of the finest road runners of his generation.

American hurdler Ja’Kobe Tharp created his own piece of history in Eugene on 10 June 2026, storming to 12.75 seconds in the 110m hurdles. The sensational performance came with a legal +1.0m/s following wind and established Tharp as the new world record-holder, marking a remarkable breakthrough on the global stage.

Kenya’s Emmanuel Wanyonyi completed the trio with a sensational 2:11.83 world record in the 1000m. The Olympic champion produced the performance in Monaco, lowering Noah Ngeny’s long-standing 2:11.96 world record from 1999. It was another extraordinary demonstration of Wanyonyi’s speed, strength and versatility beyond his specialist 800m distance.

What makes the three records particularly special is the variety of disciplines involved. Kiplimo conquered the demanding half marathon, Tharp mastered the technical challenge of sprint hurdling, while Wanyonyi extended his middle-distance brilliance over 1000m. Each performance showcased a different form of athletic excellence, yet all three athletes reached the same extraordinary destination: the world-record books.

Accuracy Note: Kiplimo’s 57:20 has since been surpassed by Ethiopia’s Yomif Kejelcha, who ran 56:51 at the Media Maratón Ciudad de Buenos Aires on 23 August 2026, taking 29 seconds off Kiplimo’s mark. The newer performance was still listed as pending ratification, meaning Kiplimo’s mark had been overtaken on the clock even as his record was among those formally ratified.

The ratification of the Kiplimo, Tharp and Wanyonyi performances nevertheless gives official recognition to three spectacular moments that will remain significant chapters in the 2026 athletics season.

Three athletes. Three extraordinary performances. Three officially ratified world records. From Lisbon to Eugene and Monaco, Kiplimo, Tharp and Wanyonyi have added another unforgettable chapter to the story of athletics

Uganda’s rapidly rising distance-running star Harbert Kibet has been provisionally suspended by the Athletics Integrity Unit (AIU) over the alleged presence and use of prohibited substances.

The 21-year-old is facing allegations involving triamcinolone acetonide and exogenous steroids, with the substances reportedly confirmed through Isotope Ratio Mass Spectrometry (IRMS) analysis. The development brings an abrupt halt to what had appeared to be the emergence of one of Uganda’s most promising young distance-running talents.

Kibet had enjoyed a remarkable breakthrough in February when he made his road 10-kilometre debut at the 10K Facsa Castellón in Spain. He produced a stunning performance to win in a world-leading 26:39, a time that placed him at No. 4 on the all-time road 10K list at the time and immediately elevated his status in international distance running.

His rapid rise had already earned him opportunities to represent Uganda on the global stage. Kibet competed for his country at the World Championships in Tokyo last year, although he did not progress beyond the heats.

His most recent competition came in May at the Xiamen Diamond League, where he finished 15th in the men's 5000 metres in 13:46.45. He has not competed since that race.

The provisional suspension now casts uncertainty over the immediate future of an athlete whose spectacular 10K performance earlier this year had generated enormous excitement. However, it is important to stress that a provisional suspension is not a final finding of an anti-doping rule violation.

The case will now continue through the appropriate anti-doping process, during which the evidence and circumstances surrounding the allegations will be considered before any final decision is reached.

For Kibet, the development represents a dramatic and unexpected turn in a season that had begun with one of the most remarkable performances in the history of road distance running. The athletics world will now await further developments as the AIU process moves forward.

The women’s 100m hurdles is set for a spectacular showdown at the Brussels Diamond League Final on September 5, where Olympic champion Masai Russell will lead one of the strongest fields of the season in the battle for the coveted Diamond Trophy.

Russell arrives in Brussels in extraordinary form and as the athlete everyone will be chasing. The American star has enjoyed a remarkable season, combining consistency with breathtaking speed, and recently delivered another unforgettable performance when she ran a sensational 12.09 seconds in Zurich to break the world record.

That performance further strengthened Russell’s position as the dominant force in the event. Her remarkable consistency has been equally impressive, with the Olympic champion winning all 10 of her finals so far this season. With 48 points, she also finished at the top of the Diamond League standings during the regular season.

However, the points race is now behind her. In Brussels, everything comes down to one final. The Diamond League Final offers no room for complacency, and Russell will have to defeat an exceptional collection of world-class hurdlers to leave Belgium with the Diamond Trophy.

Among her biggest challengers is Nigeria’s Tobi Amusan, one of the finest hurdlers of her generation and a former world record holder. The field also includes Dutch star Nadine Visser, Bahamas standout Devynne Charlton and Poland’s Pia Skrzyszowska, ensuring that Russell will face serious opposition over every hurdle.

American Alaysha Johnson, Jamaica’s Megan Simmonds and Belgium’s Yanla Ndjip-Nyemeck complete a fascinating eight-athlete lineup for what promises to be one of the highlights of the Diamond League Final.

With Russell’s unbeaten record, her recent world-record performance and the Diamond Trophy on the line, the pressure will be immense when the athletes take their marks. Yet in an event as unpredictable and technically demanding as the 100m hurdles, one mistake can completely change the outcome.

Russell may arrive as the overwhelming favourite, but Brussels offers her rivals one final opportunity to produce something special. The stage is set for a thrilling race between the fastest and most accomplished hurdlers in the world—and after a season of dominance, Russell now has one more hurdle to clear in her pursuit of Diamond League glory.

Women’s 100m Hurdles Final Start List

 1. Masai Russell — United States

 2. Tobi Amusan — Nigeria

 3. Nadine Visser — Netherlands

 4. Devynne Charlton — Bahamas

 5. Pia Skrzyszowska — Poland

 6. Alaysha Johnson — United States

 7. Megan Simmonds — Jamaica

 8. Yanla Ndjip-Nyemeck — Belgium

One race. Eight elite hurdlers. One Diamond Trophy. Will Masai Russell complete another unforgettable chapter of her remarkable season, or will Brussels produce a surprise?

The 2026 Bank of America Chicago Marathon is set to introduce an important new innovation that could change the way runners approach hydration during major road races.

For the first time, participants in an Abbott World Marathon Major will have the opportunity to refill their own approved, self-carried hydration containers while competing on the course. The initiative will make its debut through four Culligan Water Refill Stations strategically positioned along the 26.2-mile route.

The refill stations will be located shortly before Aid Station 4 at Mile 5.7, Aid Station 7 at Mile 10.1, Aid Station 12 at Mile 15.7 and Aid Station 16 at Mile 20.3. At each location, runners carrying approved personal hydration gear will be able to stop and refill with Culligan-filtered water before continuing their race.

The move represents a significant step forward for one of the world's most prestigious marathons. Chicago will become the first Abbott World Marathon Major to formally provide runners with the opportunity to refill personal hydration containers during the race, opening the door to a potentially more sustainable approach to supporting thousands of participants over the marathon distance.

Beyond the environmental benefits, the initiative will also be fascinating to watch from a sporting perspective. Hydration is a crucial part of marathon performance, particularly for runners competing over more than two hours and for the many recreational athletes spending considerably longer on the course. The effectiveness and convenience of the refill stations, as well as how smoothly runners are able to use them without disrupting their rhythm, will be closely observed.

The project is also designed to reduce reliance on single-use hydration products while giving runners greater flexibility and control over how they manage their fluids during the race. If successfully implemented, Chicago's new approach could provide an important example for other major endurance events around the world.

Culligan International President and Chief Operating Officer Al Hamood said the company's involvement reflects its wider commitment to innovation, sustainability and improving the race-day experience for athletes.

The 2026 Chicago Marathon will therefore offer much more than another spectacular day of elite racing and personal achievement. It will also serve as a live test of an idea that could help shape the future of hydration at major marathons.

When the 2026 Bank of America Chicago Marathon gets underway, runners will not only be racing against the clock—they will also be part of something entirely new. At four points along the legendary 26.2-mile course, a simple refill could become a glimpse into the future of marathon running. The real question will be how smoothly thousands of athletes embrace the system and whether Chicago's bold experiment can set a new standard for the sport. If it succeeds, the ripple effect could extend far beyond the streets of Chicago, inspiring major races around the world to rethink how they keep runners hydrated while reducing waste. In 2026, one of marathon running's biggest stages will be testing a small but potentially game-changing idea—proving that sometimes the future of the sport may be waiting at the next water refill station.

Indianapolis is set to become the home of American indoor track and field for the next two years after USA Track & Field confirmed that the city will host the 2027 and 2028 USATF Indoor Championships at the Indiana State Fairgrounds.

The nation’s leading athletes will compete at the Indiana Farm Bureau Fall Creek Pavilion, with the 2027 championships scheduled for February 19–21, followed by the 2028 edition from February 18–20.

The announcement marks a significant moment for Indianapolis and its long-standing connection with the sport. The 2027 championships will take place 40 years after the city hosted the inaugural World Indoor Championships at the Hoosier Dome in 1987, bringing another major chapter of elite indoor athletics back to a city with a rich track and field history.

Although Indianapolis is home to USA Track & Field's national office and has hosted major athletics competitions over the years, the upcoming editions will be the first time the city has staged the USATF Indoor Championships. The Indiana State Fairgrounds has nevertheless developed into an increasingly important venue for the sport, providing a major platform for elite indoor competition.

The consecutive championships will give athletes two years of high-stakes competition on one of America's growing indoor stages, with national titles and places among the country's finest athletes once again on the line.

The 2028 USATF Indoor Championships will carry even greater significance, serving as a selection event for athletes hoping to represent the United States at the 2028 World Athletics Indoor Championships in Odisha, India. That will add another layer of intensity to the competition as athletes battle not only for national honours but also for the opportunity to compete on the global stage.

For Indianapolis, the return represents more than simply hosting another national championship. Four decades after welcoming the world's finest athletes for the inaugural World Indoor Championships, the city is preparing to once again place track and field firmly in the national spotlight.

With two consecutive editions now secured, Indianapolis is ready to welcome America's best indoor athletes as they chase national glory, international selection and the chance to create another memorable chapter in the city's proud athletics history.