TCS New York City Marathon
The largest marathon on earth. Five boroughs, five bridges, exposed wind on the spans, and a cool-but-deceptive November climate that misleads a 50,000-runner field on hydration.
The Quick Answer
At the NYC Marathon, plan 500 to 800 mg sodium per hour, with salty sweaters at 800 to 1100 mg even in the cool November air. The exposed bridges have no fluid stations and the windy start invites overdrinking, so set a 16 to 20 oz per hour fluid target and pre-dose 400 to 600 mg sodium before the Queensboro Bridge at mile 15.
Course Profile
Where The Sodium Math Bends
Schematic profile · Cramping windows tend to cluster around major climbs and the descents that follow them
Climate Window
40-55°F · moderate humidity
Climate
cool
Humidity
moderate
Cutoff
~8h 30m (course reopens)
10-yr avg high
61°F
10-yr avg low
47°F
Record high / low
80° / 35°F
Years with rain
50%
Why This Race Is Hard For Sodium
The Cumulative Deficit Window
New York is a cool-weather marathon where the biggest sodium and fluid mistakes come from the crowd and the bridges, not the thermometer. The Verrazzano-Narrows start is windy and exposed, and the early miles feel cold enough that mid-pack runners over-drink at every fluid station, setting up hyponatremia risk later. The bridges (Verrazzano, Pulaski, Queensboro at mile 15-16, Willis Avenue, Madison Avenue) are unmanned climbs that spike effort and core temperature with no fluid support, so planned hourly intake desyncs from where the stations actually are. The First Avenue crowd surge pulls pace 20 to 30 seconds per mile faster than goal, raising sweat rate right before the bridges into the Bronx. Most of the damage is done by the Central Park hills late, where cumulative deficit (or cumulative overdrinking) decides the last 10K.
Key Considerations
- Cool air does not lower your sweat sodium concentration. Salty sweaters should treat NYC like a warmer race and hold 700 to 1000 mg sodium per hour.
- The bridges have no fluid stations. Carry sodium and fluid onto each span rather than expecting to top up mid-climb.
- Hyponatremia risk is real in the windy, cool first 10 miles. Do not drink at every station; match fluid to a per-hour target, not to availability.
- The First Avenue surge raises sweat rate just before the Bronx bridges. Pre-dose 400 to 600 mg sodium around mile 14 before the effort spikes.
Finish Times
Who Finishes, And How Fast
Official 2025 results
Men winner · 2025
Benson Kipruto
2:08:09KEN
Women winner · 2025
Hellen Obiri
2:19:51KEN
Plan the five systems
Free Tools, Pre-Filled For NYC Marathon
Tap any tool. We pre-load your event, climate, and sweat profile. Adjust your weight and finish target and the plan generates instantly.
Sodium plan
Per-hour sodium and fluid targets for NYC Marathon conditions.
Carb fueling
Hourly carb targets and a fuel menu calibrated to your weight and the NYC Marathon duration.
Heat protocol
10-14 day adaptation plan if you're racing into a warmer climate.
Hydration audit
Weigh-in test that converts a 60-minute training session into a measured sweat rate.
Caffeine timing
Pre-race dose, mid-race top-ups, and race-week taper protocol for NYC Marathon timing.
Related Reading
Dig Into The Science
Sodium Calculator for Endurance Athletes (Free Tool)
Sweat sodium varies 3 to 4x across athletes. A free sodium calculator that sets an hourly target from your body, sweat history, and race-day climate.
Muscle Cramps in Athletes: Causes and Prevention (2026)
What really causes exercise-associated muscle cramps (neuromuscular fatigue, not just electrolytes) and realistic prevention: pacing, conditioning, and sodium.
Why Endurance Athletes Need More Carbohydrate
Carbohydrate is the limiting fuel for endurance. Why glycogen runs the show, grams per hour by duration, and how to train your gut to take more.
Your NYC Marathon Plan,
Built From Real Data.
Pro unlocks: sodium and fluid intake distributions for sub-3:30, sub-4, and sub-4:30 NYC finishers, your historical fall long-run sweat rates from Strava, and a bridge-by-bridge schedule that pre-doses for the Queensboro climb and the First Avenue surge.
- Measured sweat rate from a Strava ride or weigh-in test
- Per-leg sodium schedule keyed to the course profile
- Multi-event race calendar across the season
- Post-race feedback capture so the next plan is sharper
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Common Questions
About NYC Marathon
How much sodium should I take per hour at the NYC Marathon?
For an average-profile runner targeting a 4 to 4.5 hour finish in typical 40 to 55F November conditions, 500 to 800 mg per hour is the working window. Salty sweaters often need 800 to 1100 mg per hour despite the cool air, because cool weather lowers sweat volume but not the sodium concentration of your sweat.
Why is hydration tricky at NYC if it is cold?
The exposed Verrazzano start and the wind on the bridges make the early miles feel cold, which prompts mid-pack runners to drink at every station. In a five-hour race that adds up to a real hyponatremia risk. Set a per-hour fluid target (roughly 16 to 20 oz) and stick to it rather than drinking to availability.
How do the bridges change my fueling plan?
The bridges are unmanned climbs with no fluid stations, and the Queensboro at mile 15-16 leads straight into the loud First Avenue stretch that pulls your pace faster. Carry what you need onto each span and pre-dose 400 to 600 mg sodium before the Queensboro so you are covered through the surge.