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Estimated fluid availability for one runner at each aid station based on race distance

Estimated fluid availability for one runner at each aid station based on race distance
Race Fluid type Normal race conditions (number of on-course aid stations) Hot/humid conditions (number of on-course aid stations)
5K Water 120 to 240 mL, or 4 to 8 ounces (1 station) 240 to 380 mL, or 8 to 12.5 ounces (1 station)
10K Water 120 to 240 mL (1 to 2 stations) 240 to 380 mL (1 to 2 stations)
Sports drink 120 to 240 mL 120 to 240 mL
Marathon Water 120 to 240 mL (8 to 14 stations) 240 to 380 mL (8 to 14 stations)
Sports drink 120 to 240 mL 120 to 240 mL
At each on-course aid station, one 210 to 300 mL cup should be available for each participant. At the start and finish area aid stations, twice the number of cups and twice the volume of fluid should be available.
Graphic 111776 Version 2.0

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