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Today's reading time is about: 3 to 4 minutes.

It’s April.
And you are probably getting iced coffee as your runs are getting longer—and hotter.

Growing up I learned:

Which means "Coffee should be hot as hell, black as the devil, pure as an angel, and sweet as love"...but now it’s iced coffee season… and still, most runners don’t hydrate 🤣

They just run.

No bottle.
No plan.
No system.

And then wonder why performance drops.

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Hydration Is Not Water

When you sweat, you don’t just lose fluid.
You lose sodium—the key regulator of fluid balance.

Replace only water and you dilute your system:

→ Reduced absorption
→ Increased fatigue
→ Decreased performance

Sweat rates vary widely (0.5–2.0+ L/hr), making hydration highly individual (Sawka et al., 2007).

And drinking only water increases the risk of hyponatremia (Hew-Butler et al., 2015).

This is not hydration.

This is imbalance.

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Post of the week After Being Told He’d Never Run Again, David Nel Conquers the Two Oceans Marathon! Read article

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Train Your Hydration Like You Train Your Running

Start before you run:

• Begin already hydrated
• Use electrolytes + carbs (CHO)
• Set intake every 20–30 min
• Know your sweat rate

Loop your route.
Place your bottles.
Set your watch alerts.

I sip before I even start running.

Not because I’m thirsty—
because I’m prepared.

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How do you currently hydrate during training? Only water 💧 Water + electrolytes sometimes ⚖️ Structured hydration plan 🧪 I don’t plan it 🤔

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If this challenges your current habits, send it to someone still “just drinking water.”

👉 Read the full article​

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🌎What's Going On in the World of Running?

1. Paris Marathon: Italian History & Ethiopian Dominance

The streets of Paris witnessed a historic "first" on Sunday. Yemaneberhan Crippa became the first Italian man to win the Paris Marathon, clocking a personal best of 2:05:18. After a tight tactical battle, Crippa launched a decisive attack at the 39th kilometer to pull away from his rivals. On the women’s side, the day belonged to Ethiopia’s Shure Demise, who absolutely smashed the course record with a blistering 2:18:34, shaving over a minute off the previous mark set in 2022.

2. Boston 2026: The Final Countdown Begins

Patriots' Day is exactly one week away, and the city of Boston is preparing for its 130th anniversary race on April 20. For the first time in history, all four defending open and wheelchair champions—Sharon Lokedi, John Korir, Susannah Scaroni, and Marcel Hug—will return to defend their titles in the same year. New for 2026, the race will feature a redesigned six-wave start (increased from four) to improve runner flow for the 30,000 participants expected to start in Hopkinton.

5. Olympic Policy Shift: Gender Eligibility Testing

The track world is still buzzing over the IOC's recent announcement regarding mandatory SRY gene screening for female athletes starting with the 2028 Games. This significant shift from self-identification to biological verification is already prompting a flurry of legal discussions among athletes and federations as the outdoor season gains momentum.

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🚀 THE WEEKLY SCOUT: Gear & Elite Performance

⌚ Smartwatch & Tech Updates

The latest updates in endurance sports are focused on advanced health tracking integrations and the push toward "democratizing" elite-level shoe technology.

• Garmin x Natural Cycles: Garmin has partnered with Natural Cycles to launch an FDA-cleared birth control app integration. Users with select smartwatches (including Fenix 7, Epix Gen 2, Forerunner 255/955/265/965, and Venu 3) can now sync their skin temperature data directly to the Natural Cycles app to track fertility and hormone health without manual thermometer readings.

• Coros March 2026 Update: Coros has rolled out a significant feature update focusing on "Metabolic Efficiency Tracking" and advanced Route Planning. The update includes a new "Fueling Alert" system that predicts glycogen depletion based on your real-time effort and historical data, as well as a more intuitive "Check-in" feature for athletes to log their perceived exertion (RPE) directly on the watch.

👟 Running Shoe News

The spring of 2026 is seeing a shift from "super-racing" shoes toward "super-trainers"—daily shoes infused with racing-day technology.

• Nike: The big news is the launch of the Nike Pegasus 42 on April 9, 2026.It features a new curved, full-length Air Zoom unit designed to mimic the rocker feel of the Vaporfly racing line, promising 15% more energy return than the Pegasus 41. Additionally, the high-end Nike Pegasus Premium ($220) and Vomero 18 ($155) have hit the market, emphasizing a transition toward maximum cushioning in everyday trainers.

• Other Innovations: Brooks has released the Glycerin 23 Flex, which uses an innovative outsole that locks during toe-off to add support while maintaining a plush feel.HOKA is also gaining traction with the Rocket X3, further refining their carbon-plate geometry for better stability in long-distance racing.

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Hydration is not reactive—it’s executed with precision.

Coach Henri.
​Your Endurance Mindset Team

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