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Between the Chicago marathon, the NYC marathon and next year’s Boston marathon — which I’m pumped to be running for the first time in April—marathon season is in full swing!
There are a few ways I prepare for the demands of running 26 miles. Along with strength training, nutrition, and building marathon fitness, I really focus on hydration. During my very first race in 2022, I neglected to hydrate properly, and my legs gave out not once, but twice (I literally had to be carried across the finish line like you see in sports movies).
During my next marathon, I made sure my hydration was on point. I crossed the finish line with a huge PR of 2 hours and 51 minutes, which qualified me for Boston. Now, proper hydration via electrolytes is a non-negotiable for me and my personal training clients.
Most electrolyte brands on the market come one of two ways: as straight electrolytes or a mix of electrolytes and carbohydrates. If you’re heading out for shorter or lower-intensity training, straight electrolytes will get the job done. If you’re hitting longer and harder efforts (think 90+ minutes or races), having carbs mixed in helps you rehydrate and keeps your energy levels up.
When shopping for electrolytes, I recommend checking sodium levels first. A good range to stay within is 300–500 mg per serving. I would also look for brands with potassium (~100–200 mg), magnesium (~30–50 mg), and calcium (50–100 mg). These help with muscle function and fluid balance, but don’t need to be as high as sodium.
From there, consider whether you want carbs included based on the type of run, and make sure the flavor sits comfortably in your stomach! I've tried more than I can count, and these are my top picks to help you hydrate properly, whether it’s your first or 50th marathon.
BPN’s formula is simple, clean, and effective. It’s a great option for daily hydration and during training runs. It includes sodium, potassium, and magnesium in science-backed ratios, helping maintain fluid balance, nerve function, and muscle contraction. It’s also naturally flavored and sweetened, making it easy on the stomach. Great for sipping throughout the day or before/after runs.
Promix also has a simple and clean formula, and I love how transparent they are with ingredient sourcing. This supplement delivers a strong sodium profile (critical for endurance athletes) along with magnesium and potassium for cramp prevention and muscle function. It’s a good option for runners who want hydration support without added carbs or artificial ingredients, making it versatile for both training days and everyday hydration.
Skratch is designed specifically for endurance athletes and has become a go-to in the running community. Each serving provides 400mg of sodium per serving to help maintain plasma volume and electrolyte balance during long runs. The mix also includes a carbohydrate blend of glucose and fructose to enhance absorption and fuel working muscles.
G.1.M Sport combines electrolytes and carbohydrates, making it ideal for long runs and marathon race day. With 20g of carbs per serving and a solid sodium profile, it provides both hydration and sustained energy. It’s a dual-purpose formula that simplifies fueling by covering fluids, electrolytes, and carbs all in one. Perfect for marathon pace workouts or race-day fueling.
RAW Fuel is built for endurance athletes who want an all-in-one hydration and fueling solution. Each serving delivers 25 g of carbs from glucose and fructose, along with a solid electrolyte profile to replace what’s lost in sweat. The carbohydrate + electrolyte combo supports steady energy, prevents GI distress, and maintains hydration during long efforts. It’s especially effective for marathoners who want to streamline fueling without juggling gels, sports drinks, and water separately.
