How Much Water to Drink While Ultra Marathon
Ultra marathons push the body for 50+ kilometres or more, lasting many hours. Hyponatremia from over-drinking is as dangerous as dehydration, making balanced hydration critical.
5000ml
Recommended daily intake
5.0L
litres
20
glasses
tips_and_updatesHydration Tips for Ultra Marathon
- check_circleDrink to thirst rather than forcing a rigid schedule to avoid hyponatremia
- check_circleUse electrolyte capsules every 30-45 minutes to maintain sodium balance
- check_circleWeigh yourself at checkpoints to monitor fluid balance
- check_circleAlternate between water and electrolyte drinks throughout the race
- check_circlePractice your hydration plan on long training runs before race day
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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
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/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