Nutrition and heat strategies at the Western States Endurance Run ⛰️
Hydration, heat and carbs take priority.
Heat preparation and nutrition strategies for a 100-mile ultramarathon in extreme heat: A questionnaire study at the Western States Endurance Run
Study Details
This new study conducted surveys of runners at the Western States 100 mile race in 2025 to establish their nutrition and heat preparation and strategies employed 🔍
Here are the key findings ⬇️
Key Findings
🌡️ 90% of runners completed heat preparation
☀️ 67% included acclimatisation
🔥 70% included acclimation
🗓️ > 70% reported > 10 days exposure
🧊 92% of runners planned mid-race cooling
🧽 89% used neck collars (ice or cold water)
❄️ 52% used cold towels
🏃 96% of runners practiced their strategies during training
Faster finishers were more likely to have structured carbohydrate plans…
✅ < 18 hr finishers = 100% planned
👉 24 - 48 hr finishers = 69% planned
…plus higher intakes of sodium.
😮💨 63% of finishers experienced GI symptoms
🚽 38% of those who dropped out experienced GI symptoms
Interestingly, only 57% of finishers reported that their nutrition plan “worked” 🧐
Conclusion
Runners targeting fast finish times may benefit from higher carb intakes (60 - 90 g/hr +) and higher sodium intake to offset requirements dictated by higher intensity running ✅
Another excellent study to come out of Western States and this research group 🤝
Reference
https://pubmed.ncbi.nlm.nih.gov/42303557/
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