How Heat Turned Berlin From a Race Into a Rescue Mission

G’day Legend,

This one is a little heavier.

Over the weekend, I toed the line at the Berlin Marathon with big goals — a sub-3-hour finish — but also low expectations after pulling my hamstring less than two weeks before race day.

By 10K in, I knew my dream pace was gone. But what happened over the next 32 kilometers turned into one of the most eye-opening experiences of my running career.

This newsletter isn’t about my PB. It’s about the real dangers of heat and why proper hydration and electrolytes are more than just performance tools — they’re life-saving essentials. And even if you’re not running marathons, the same principles matter any time you’re training, working, or just moving outdoors in the heat.

In this week’s Newsletter (4 min read):
🌡 How rising temperatures impact your body
 💧 Why water alone isn’t enough for hydration
 🚨 The warning signs you can’t afford to miss

If you have a training buddy who always says, “I don’t need electrolytes,” send them THIS — it might change their approach forever.

🌡 Heat Stress: How Your Body Reacts

Sunday’s race hit 27°C (82°F) — WAY hotter than ideal marathon conditions. Here’s what that does:

Berlin landed right on the edge of Zone 2 and Zone 3 — where performance dips and health risks start stacking fast.

🚨 When It Got Serious

In the final stretch, I stopped to help four runners:

• One could barely speak they were so overheated.

• Another collapsed and stopped breathing right in front of me.

The medical teams were incredible — but it was a brutal reminder: heat is not just about slowing down; it’s about survival.

💧 Why Water Alone Doesn’t Cut It

Sweating drains not just water, but sodium, potassium, and magnesium. Without electrolytes, drinking only water can actually make things worse:

• Water only → dilutes sodium levels → risk of hyponatremia (dangerously low blood sodium).

• Water + electrolytes → keeps fluid balance, nerve signaling, and muscle contraction stable.

Race-day targets (Zone 2–3 heat):

• 500–750ml fluid/hour

• 400–800mg sodium/hour

• Adjust based on sweat rate and body size.

✅ Key Takeaways

1. Heat changes the rules.
   Above 25°C, your body shifts from performance mode into survival mode. Plan pace, fuel, and hydration with conditions in mind.

2. Start hydration early.
   Don’t wait until you’re thirsty. Begin sipping fluids with electrolytes before the gun goes off.

3. Watch for red flags.
   Dizziness, chills, confusion, slurred speech = stop immediately. These are signs of heat exhaustion or worse.

4. Electrolytes are non-negotiable.
   Sodium isn’t just “extra” — it’s what keeps your body running in the heat.

💡 Beyond Performance

Berlin reminded me that hydration isn’t just about faster splits — it’s about protecting your health. That lesson applies to more than runners: whether you’re hitting the gym, going for a hike, or just walking around on a hot day, the balance of heat, fluids, and electrolytes can be the difference between thriving and shutting down.

Stay smart, stay hydrated, and keep chasing your legendary self.

Recipe: Hydrating Peach Power Bowl CLICK HERE

This is one of my oldest go to’s (you can tell if you watch the video), but the macerating technique is next level. This simple peach power bowl will keep you hydrated before winter sets in (it’s still 80F in NYC this week). And bonus: it’s protein-packed too. Make a big batch of the peaches, and have them throughout the week.

Calories 443 I Protein 34g I Carbs 40g I Fat 17g

Quick Notes

 💪I’m heading to Boston Hyrox this weekend with Alma—hope I see some of you legends out there and hope everyone racing crushes

🎥Subscribe to YouTube to watch where we go from here in my running

#EatGoodFeelGood

-DC