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.
At the NYC Marathon, plan 400 to 600 mg sodium per hour, with salty sweaters at 550 to 800 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.
NYC Marathon Fueling Plan
For a 165 lb athlete finishing NYC Marathon in about 4 hr 15 min, plan roughly 75 g of carbs, 450 mg of sodium (600 mg for a salty sweater) and 450 ml of fluid per hour. That is about 320 g of carbs and 1,900 mg of sodium across the race.
| Finish time | Carbs | Sodium | Fluid |
|---|---|---|---|
| Front of field3 hr | 75 g/hr230 g total | 450 mg/hrsalty sweater 600 mg | 450 ml/hr1.4 L total |
| Mid-pack4 hr 15 min | 75 g/hr320 g total | 450 mg/hrsalty sweater 600 mg | 450 ml/hr1.9 L total |
| Back of pack5 hr 30 min | 70 g/hr390 g total | 450 mg/hrsalty sweater 600 mg | 450 ml/hr2.5 L total |
Computed by the free sodium and carb calculators for a 165 lb athlete in cool conditions. Fluid is a planning figure for what to carry, not a drinking schedule: on the day, drink to thirst. Your own numbers move with body weight and sweat rate.
Where The Sodium Math Bends
NYC Marathon starts at 96 ft, tops out at 246 ft at Verrazzano-Narrows Bridge (mile 1) and finishes at 84 ft. Cramping tends to cluster on the long climbs and the descents that follow them.
- Mile 0, Start, Staten Island, 96 ft
- Mile 1, Verrazzano-Narrows Bridge, 246 ft
- Mile 2, Bay Ridge, 38 ft
- Mile 13.25, Pulaski Bridge, 56 ft
- Mile 15.5, Queensboro Bridge, 135 ft
- Mile 18, First Avenue, 10 ft
- Mile 20, Bronx, 24 ft
- Mile 21, Harlem, 26 ft
- Mile 24, Top of Fifth Avenue, 102 ft
- Mile 26.2, Finish, Central Park, 84 ft
| Climb | Miles | Gain | Avg grade |
|---|---|---|---|
| Verrazzano-Narrows Bridge | 0 to 1 | 164 ft | 3.1% |
| Pulaski Bridge | 13 to 13.25 | 46 ft | 3.5% |
| Queensboro Bridge | 14.75 to 15.5 | 120 ft | 3.0% |
| Willis Avenue Bridge | 19.25 to 19.75 | 34 ft | 1.3% |
| Fifth Avenue | 22.75 to 24 | 83 ft | 1.3% |
| Central Park to the finish | 25.5 to 26.2 | 40 ft | 1.1% |
What's On Course
Water and Gatorade Endurance Formula (lemon-lime) are served every mile from mile 3 to mile 25 except miles 5, 7 and 9, with tables on both sides of the road. Maurten gels are handed out at two depots in limited supply, so NYRR advises carrying your own; there are bananas at mile 21 and self-serve water refills at miles 8, 14, 17, 20 and 23. Runners who finish by 10:00 PM are official finishers.
| Mile | Station | Cutoff |
|---|---|---|
| 12 | Gel depotMaurten Gel 100 and Gel 100 Caf 100, limited supply | |
| 18 | Gel depotMaurten Gel 100 and Gel 100 Caf 100, limited supply | |
| 21 | Banana stationBananas | |
| 26.2 | Finish, Central Park | Official finishers through 10:00 PM |
40-55°F · moderate humidity
Climate
cool
Humidity
moderate
Cutoff
~8h 30m (course reopens)
Race-Day Forecast · in 0 days
Your plan below is tuned to this forecast. It updates as race day approaches.
10-yr avg high
61°F
10-yr avg low
47°F
Record high / low
80° / 35°F
Years with rain
50%
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 550 to 800 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.
Who Finishes, And How Fast
Official 2025 results
Men winner · 2025
Benson Kipruto
2:08:09KEN
Women winner · 2025
Hellen Obiri
2:19:51KEN
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.
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.
Stop Leg Cramps: Supplement Protocol & Risk Calculator
Leg cramps have two causes: electrolyte depletion and neuromuscular fatigue. Score yours with the free calculator, then load the 5 supplements that fix both.
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 a per-leg sodium, fluid, and carb schedule keyed to the actual course: Verrazzano to the Queensboro Bridge, Queensboro to 1st Avenue, and 1st Avenue to Central Park, pre-dosed for the Queensboro climb.
- Your sweat rate, from a weigh-in test or your best estimate
- Per-leg sodium, fluid, and carb schedule keyed to the course profile
- Branded, printable PDF
- Post-race feedback capture so the next plan is sharper
Per race
Every race
Unlimited race plans today. Strava connection and the multi-event calendar are still in development.
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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, 400 to 600 mg per hour is the working window. Salty sweaters often need 550 to 800 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.