“Drink before you’re thirsty” and “stay ahead of dehydration” advice has killed more ultra runners than actual dehydration ever has. Over-hydration in ultra marathons—specifically exercise-associated hyponatremia (EAH)—causes confusion, seizures, and…

Commercial sports drinks cost $1.50-3.00 per serving, adding $200-500 annually to your ultra running nutrition budget. Meanwhile, a DIY sports drink recipe delivers identical electrolyte content and carbohydrates for $0.15-0.40…

Maintaining electrolyte balance during a 100-mile race requires orchestrating sodium, potassium, magnesium, and calcium intake across 16-30 hours while your body is in metabolic chaos. Get it wrong and you’re…

Sodium requirements for ultra runners spark more debate than any other nutrition topic. Some runners crush 1,000mg+ salt tablets hourly and finish strong. Others consume minimal sodium and still perform…

The “drink to thirst” advice works for easy training runs but fails catastrophically during ultra marathons where cognitive function declines and thirst signals become unreliable. An ultra marathon hydration calculator…

You’ve hit mile 30 feeling strong, only to suddenly cramp, feel dizzy, or watch your pace collapse. The culprit isn’t fitness—it’s improper hydration. Sweat rate testing for ultra runners eliminates…

Your hands and feet swell during long runs. You feel increasingly confused after mile 50. Nausea hits despite minimal stomach contents. Before attributing symptoms to “normal ultra suffering,” consider this:…