The Correct Balance of Electrolytes: Your Guide to Avoid Getting It Wrong for the NYC Marathon!

Gday mate!

This Sunday is my favorite day of the year—the NYC Marathon! Whether you’re running or cheering, it’s always an epic day. With friends flying in from all over, it’s one big party. To support those tackling 42km (26.2 miles)—or any race—I want to dive into the correct electrolyte balance to help you cross the finish line.

Today’s Newsletter (5 min read):

• 💧The key electrolytes and their functions

• 🏷️ What to look for on hydration labels

• ♟️ My step-by-step hydration strategy

Why Electrolytes Matter

Electrolytes—sodium, potassium, magnesium, and calcium—help with fluid balance, muscle function, and nerve signaling. They’re essential not just for marathon runners but for anyone doing intense exercise or enduring hot weather. Proper balance prevents cramping, fatigue, and dizziness—critical as even 2% dehydration impacts performance.

If you know someone training for a race, share this newsletter with them (you could help them hydrate properly and they can help you win a Breville oven)!

What to Look for on Hydration Labels

Not all electrolyte drinks are created equal. A good formula replenishes more than just sodium—each electrolyte plays a specific role in hydration, muscle function, and endurance. Here's what you should be looking for:

1️⃣ Sodium (200–600 mg/serving): essential for maintaining blood volume, preventing cramps, and muscle contractions. Aim 500mg/hr of exercise for long events. a salty sweater, you might need closer to 600 mg

2️⃣ Potassium (80–200 mg/serving): Potassium supports fluid balance and is key for neural signaling, ensuring smooth coordination between the brain and muscles. A lack of potassium can cause slow signals, leading to muscle weakness, cramps, or twitching.

3️⃣ Magnesium (10–50 mg/serving): critical for muscle relaxation and preventing spasms. It also supports energy production, making it easier for your body to sustain a high output.

4️⃣ Calcium (20–50 mg/serving): Calcium supports muscle contractions and nerve function, keeping your stride smooth. Though less lost in sweat, it ensures muscles fire properly throughout the race..

Choosing the Right Product:

Choose blends with a balanced mix of sodium, potassium, magnesium, and calcium. Look for carbs (30–60g/hour) to aid absorption. If sodium is the only listed electrolyte, it’s likely not enough for endurance.

“My ideal formula: Sodium 500mg, Potassium 200mg, Magnesium 100mg, calcium 25mg”

Full transparency: I am an investor in an electrolyte company but did not want to name any brands—just what to look out for so you can make your own decision.

Wednesday (4 Days Out)

• Water: 2–3 liters

• Electrolytes: 500–700 mg sodium

Thursday (3 Days Out)

• Water: 2–3 liters

• Electrolytes: 1,000–1,400 mg sodium

Friday (2 Days Out)

• Water: 2.5–3.5 liters

• Electrolytes: 1,500–2,100 mg sodium

Saturday (1 Day Out)

• Water: 2–3 liters

• Electrolytes: 1,000–1,400 mg sodium

Race Day (Sunday)

• Morning Hydration: 500–750 ml water or electrolyte drink (300–500 mg sodium)

• Pre-Race: Light breakfast + 250–500 ml water/electrolytes (200–300 mg sodium)

• During Race: 150–250 ml every 15–20 min, 200–300 mg sodium, and 30–60g carbs/hr

• Post-Race: Electrolyte drink (500–1,000 mg sodium) + recovery drink (30–50g carbs, 10–20g protein)

Quick Notes

• 🎥 We dropped episode 3 of my Hyrox series on Youtube last week. In this episode we highlight nutrition strategy, watch here if you missed it

•  🛌 We launched a new treadmill at Centr… and the team were involved with the creative…pretty f%$ing cool 🙂 

• ⏲️ Good luck to all those running the NYC marathon… It will be my 6th for City Harvest… If you want to donate for this incredible organization click here 

Keep crushing it legends

DC

#EatGoodFeelGood