Help with hydration
Hello , never made a post here before but I’m in need of help or advice if possible . I ran my first marathon 4 months ago and then did a 18 mile trail event yesterday , both of these runs I ended up bad dehydrated causing me to bonk , I finished both but it was brutal . In my marathon and 18 mile run I was taking in a liter of water an hour . My marathon I did LMNT packets in each flask so about 1,000 mg of sodium an hour . I had bad stomach issues halfway during that marathon so thinking it might I have been too much sodium I opted for 500mg an hour during my trail run . And for the last hour of the trail run I just took plain water in both flask . Ended up struggling bad the last 3 miles of the trail run due to dehydration. I am a heavier guy 5”10 205 pounds and am a very heavy sweater . I am doing my first 50k this November and wanting to get this issue taken care of before I run it . I’m thinking I’m just not taking in enough water but am unsure . Was hoping for some advice . Thank you in advance 🙏🏻.