Hi! 👋🏻 I'm a Running and Health Coach, and whether you're just starting out running or you're an experienced marathoner, our community offers support, motivation, and resources tailored to all levels of runners. Enjoy weekly insights on training techniques, nutrition advice, gear reviews, and personal stories that inspire and guide. Become a part of a vibrant running family dedicated to moving forward together. Lace up, sign up, and let’s hit the pavement as a team!
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There was a lot, going on this weekend with the 2025 World Athletics Championships in Tokyo, so don't miss to scroll down to the "What's going on on the Running World" section below!
Today's reading time is about: 3 minutes.
💧 Here is the problem, Why Many Athletes Still Get Hydration Wrong This past summer saw record-breaking temperatures across the U.S. and Europe, with several marathons reporting high dropout rates due to heat stress. Despite awareness campaigns, amateur athletes still often under-hydrate or over-hydrate, leading to dehydration, cramping (yes! cramping is dehydration issue), or even dangerous hyponatremia (low blood sodium). It happens more than you think: studies estimate up to 30% of endurance athletes experience significant electrolyte imbalance during long races. The good news? With science-based strategies, these problems are preventable.
¿Hablas español o conoces a alguien que sí?
Endurance Mindset en Español (waitlist): desde cero al maratón, con ciencia y estructura. Compártelo o regístrate y forma parte desde el comienzo. 🏃♂️📩
Sweat Rate & Fluid Loss: Research in the Journal of Applied Physiology shows that sweat rate can vary widely—from 0.5 to over 2.5 liters per hour depending on body size, environment, and intensity.¹ Amateur athletes who don’t test their sweat rate often guess wrong, leading to either chronic dehydration or drinking too much. A simple at-home test (weighing yourself before and after a one-hour run in similar conditions) can help calculate personal fluid needs.
Sodium & Electrolytes Matter: A study in the Clinical Journal of Sport Medicine highlights that **hyponatremia is not just about drinking too little—it’s often caused by drinking too much plain water without replacing sodium.**² Electrolytes like sodium, potassium, and magnesium are crucial for muscle contraction and nerve function. Products like electrolyte mixes or even salty snacks can help recreational athletes maintain balance during long sessions.
Individualized Hydration Strategies: A systematic review in Sports Medicine emphasizes that **one-size-fits-all hydration guidelines don’t work.**³ Instead, athletes should develop individualized plans based on sweat testing, climate, and event duration. Even modest dehydration (2% body weight loss) can impair performance, while overhydration increases health risks. Recreational athletes benefit most from practicing these strategies in training—not experimenting on race day.
As simple as these three steps. I really tried to keep it simple for you friend.
worldathletics.org
Post of the week
Simbu takes Tanzania's first global title with marathon victory in Tokyo. Alphonce Simbu 2:09:48, 2nd Amanal Petros (GER) 2:09:48
Hydration isn’t about drinking as much as possible—it’s about drinking the right amount with the right balance of electrolytes. This week, try this challenge:
Do a sweat test: weigh yourself before and after a 60-min run, note the difference in weight (1 kg ≈ 1 liter fluid lost).
During your next long session, practice replacing 400–800 ml of fluid per hour depending on your sweat rate.
Add electrolytes: aim for 300–600 mg sodium per hour for sessions longer than 90 minutes.
Post-session: check your urine color (pale yellow = good) and note recovery speed.
📲 Share your hydration strategies and results with us on social media—tag #pmprunning and let us follow your progress. Join the conversation and ask questions directly in our WhatsApp Channel → Click to Join.
Drink smart, fuel balance, race strong,
Coach Henri. Your Endurance Mindset Team
What's Going On in the World of Running?
Here’s what’s happening right now at the 2025 World Athletics Championships in Tokyo —the big moments, surprises, and stuff worth thinking about.
🏃♀️ Women’s Marathon Highlights
Gold: Peres Jepchirchir (Kenya) — 2:24:43
Silver: Tigst Assefa (Ethiopia) — 2:24:45
Bronze: Julia Paternain (Uruguay) — 2:27:23Reuters
Why this is huge for Uruguay:
This is the first ever World Championships medal for Uruguay in athletics. Reuters
Julia Paternain was ranked ~288th globally in the marathon entering this race—and it was only her second marathon ever. Panam Sports
The race was extremely tough: high heat, humidity. Jepchirchir and Assefa stayed together late, then Jepchirchir surged in the final sprint inside the Tokyo National Stadium. Paternain steadily climbed from ~12th at half-way to secure bronze. The Guardian
🏃🏻♂️ Men’s Marathon Finish
Gold: Alphonce Felix Simbu (Tanzania) — 2:09:48
Silver: Amanal Petros (Germany) — 2:09:48 (same time; lost by photo finish)
The race ended in one of the closest marathon finishes ever in a major championship, with Simbu edging Petros by only 0.03 seconds in a photo finish. Reuters
Conditions were brutal: many runners dropped off, and the heat significantly impacted performance. Reuters
🔍 Take-Home Insights & Mindset Lessons
Unexpected breakthroughs: Julia Paternain’s bronze shows that with consistency, mental toughness, and smart pacing, “underdogs” can rise. Great material for mindset coaching: belief, staying calm mid-race, finishing strong when others fade.
Finishing matters: Both marathons show tight finishes. The men’s race in particular underscores how staying present and ready for a final kick can make or break gold vs. silver.
Heat & environment strategies: Coping with Tokyo’s heat (start times adjusted earlier, hydration, pacing) mattered a lot. Race plans can’t ignore environmental stressors.
National pride & legacy: For Uruguay, this is a legacy moment. It’s not just about winning—it’s about representation and showing smaller nations can shine on the world stage.
Today's Quote or James Clear's Corner.
"The only way to develop true confidence is to earn it.
- The confidence that you can bounce back from failure is earned by working through previous failures.
- The confidence that you can deliver the speech is earned by the previous speeches you have given
- The confidence that you can perform on game day is earned by the previous performances in practice.
In the beginning, you need enough courage to practice even though it may not go very well. And over time, as your skills improve, courage transforms into confidence. Courage first, confidence later."
Let us know what interests you the most at the 'Preferences' link below! ¡Cuéntanos qué temas te interesan más en el enlace 'Preferencias' al final de este correo!
References
1. Sawka, M. N., et al. (2007). American College of Sports Medicine position stand: Exercise and fluid replacement. Journal of Applied Physiology, 104(1), 377–390. https://pubmed.ncbi.nlm.nih.gov/17277604/
Hi! 👋🏻 I'm a Running and Health Coach, and whether you're just starting out running or you're an experienced marathoner, our community offers support, motivation, and resources tailored to all levels of runners. Enjoy weekly insights on training techniques, nutrition advice, gear reviews, and personal stories that inspire and guide. Become a part of a vibrant running family dedicated to moving forward together. Lace up, sign up, and let’s hit the pavement as a team!
