Hydration Plan for 60 kg Runner in Summer Marathon
A 60 kg runner competing in 25°C summer heat over 4 hours needs a precise hourly hydration plan to avoid dehydration.
How to use this tool
- Enter body weight, hours of activity and temperature in the fields above.
- Results update instantly as you type — or click Calculate.
- Read your target per hour and the full breakdown beneath it.
Summer marathon runners face serious dehydration risks — calculate your hourly fluid intake targets based on your weight and race-day temperature.
Frequently asked questions
- Does temperature affect hydration needs?
- Yes — for every 5 °C above 20 °C this calculator adds 10% to the base requirement to account for sweat losses.
- Should I drink all at once or spread it out?
- Spread intake evenly throughout the day. Drinking too much at once can dilute blood sodium (hyponatremia) in extreme cases.