Tag: Ultramarathon

Ultra runners typically aim to consume between 500ml and 800ml of fluid per hour, but exactly how much water do ultra runners carry depends on many individual and environmental factors. This fluid intake is carefully managed to prevent dangerous dehydration and equally risky overhydration during long distances.

According to the American College of Sports Medicine, losing as little as 2% of your body weight in fluid can significantly impair performance and increase risk of heat illness. This makes understanding how much water for 30 miles you need not just a matter of comfort, but a critical safety measure for any endurance activity. Proper planning ensures sustained energy and endurance from start to finish.

Research published in the *International Society of Sports Nutrition* position stand confirms that caffeine can improve endurance performance by 2-4%, a key reason why endurance athletes drink soda during demanding events. The combination of caffeine and simple carbohydrates offers a strategic, late-stage boost when fatigue sets in and a mental lift is needed.

Did you know that finishers of 100-mile races consistently consume around 70g of carbohydrates per hour, while non-finishers average less than 45g? Mastering **how do you fuel for a 100-mile race** is a crucial factor that separates those who cross the finish line from those who don't. A strategic nutrition plan is as essential as your physical training to endure the extreme physiological demands of ultra-running.

Dean Karnazes once famously ordered a pizza mid-race to fuel his run, but his diet has evolved dramatically over two decades. Known for his incredible stamina, the question of **what is Dean Karnazes diet** reveals a meticulously crafted, whole-foods approach that challenges conventional endurance nutrition wisdom.