How Much Water to Drink While Marathon Training
Marathon runners can lose 1-2 litres of sweat per hour during long runs. Training hydration strategies are just as important as race-day plans to avoid hitting the wall.
4000ml
Recommended daily intake
4.0L
litres
16
glasses
tips_and_updatesHydration Tips for Marathon Training
- check_circlePractice your race-day hydration plan during training runs
- check_circleDrink 500-800ml per hour during runs over 90 minutes
- check_circleUse electrolyte gels or drinks to replace sodium lost through sweat
- check_circleWeigh yourself before and after long runs to calibrate fluid needs
- check_circleBegin hydrating 24 hours before your longest training runs
Track Your Marathon Training Hydration
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Start Tracking FreeRelated Hydration Guides
Running
Runners lose significant fluid through sweat. Proper hydration before, during, and after runs is critical for performance and recovery.
3500ml/day
Cycling
Cyclists can lose up to 1 litre of sweat per hour. Wind evaporates sweat quickly, masking how much fluid you are losing.
3500ml/day
Swimming
Even though you are surrounded by water, swimmers sweat significantly. The pool environment masks dehydration symptoms.
3000ml/day
Yoga
Yoga, especially hot yoga, can lead to significant fluid loss through perspiration. Proper hydration supports flexibility and focus.
2500ml/day
Pilates
Pilates focuses on controlled movements that build core strength and flexibility. While less intense than cardio, proper hydration keeps muscles supple and prevents cramping.
2500ml/day
CrossFit
CrossFit combines high-intensity cardio with heavy lifting, causing extreme sweat loss. Dehydration during a WOD dramatically increases injury risk and reduces power output.
4000ml/day