Western States 100
The original 100-mile trail race. Cold high country at dawn, then canyons that regularly reach 100F, a river crossing at mile 78, and a 30-hour cutoff from Olympic Valley to Auburn.
At Western States 100, plan 600 to 1000 mg sodium per hour, rising to 1000 to 1500 mg for salty sweaters through the canyons between roughly miles 38 and 62, where afternoon heat regularly reaches 100F. Drink to thirst rather than to a schedule: research at this race links low blood sodium mainly to overdrinking.
Where The Sodium Math Bends
Schematic profile · Cramping windows tend to cluster around major climbs and the descents that follow them
40-100°F · low humidity
Climate
hot
Humidity
low
Cutoff
30 hours
10-yr avg high
76°F
10-yr avg low
47°F
Record high / low
89° / 37°F
Years with rain
10%
The Cumulative Deficit Window
Western States puts its heat in the middle of the race, when the deficit is already building. The first 30 miles run high and often cold, so runners under-drink and under-salt early, then drop into the Deadwood, El Dorado and Volcano canyons, where afternoon temperatures regularly reach 100F with little shade. Sweat rates in the canyons can pass a liter per hour, and the climbs out of them are where cramping and nausea start. This race is also where much of the research on low blood sodium in ultramarathons was done: studies of Western States finishers found it in roughly 6% of those tested, and tied it mainly to drinking more than was lost rather than to too little sodium from supplements. The lesson is to drink to thirst and sweat, not to a schedule, and to keep sodium moving with the fluid.
Key Considerations
- Do not let the cold high country fool you. Start sodium in the first hour even if you are barely sweating, so you reach the canyons topped up rather than behind.
- Treat the canyons, roughly miles 38 to 62, as one heat block: 800 to 1200 mg sodium per hour for most runners, more for salty sweaters, with ice in the hat and bandana at every aid station.
- Drink to thirst and sweat, not to a schedule. Research at this race links low blood sodium mainly to overdrinking, and gaining weight while drinking heavily is a classic warning sign.
- The heat often holds along the river into the evening. Keep sodium going through Rucky Chucky and into the night; late cramps on the final climbs usually trace back to the canyons.
Who Finishes, And How Fast
Western States 2026 results
Men winner · 2026
Vincent Bouillard
13:46:15FRA, course record
Women winner · 2026
Jenn Lichter
15:28:05USA, course record
See The Full WS100 Strategy Playbook
Course segments, pacing bands, and a race-day execution guide.
Free Tools, Pre-Filled For Western States
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 Western States conditions.
Carb fueling
Hourly carb targets and a fuel menu calibrated to your weight and the Western States duration.
Heat protocol
10-14 day adaptation plan if you're racing into heat.
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 Western States 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.
How to Build the Perfect Sports Drink Powder for Races
Make your own endurance sports drink: carb ratios, sodium targets, osmolarity, and why I add Beetroot Pro to every bottle. Saves $1,800 a year vs Maurten.
Your Western States Plan,
Built From Real Data.
Pro unlocks a per-section sodium, fluid, and carb schedule keyed to the actual course: Olympic Valley to Robinson Flat, the canyons to Foresthill, and Foresthill to Auburn, dosed for the afternoon canyon heat.
- 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 Western States
How much sodium should I take per hour at Western States?
Most runners land between 600 and 1000 mg per hour, rising to 1000 to 1500 mg per hour for salty sweaters through the canyons on a hot afternoon. The early high country needs less. Use the calculator with your body weight and sweat profile, then plan the canyons separately from the rest of the race.
When is it hottest at Western States?
The canyons between roughly miles 38 and 62 (Deadwood, El Dorado and Volcano) reach most of the field in the early to mid afternoon, which is when temperatures regularly hit 100F. The high country early in the day can be cold and, in big snow years, still snow covered, so one race covers both extremes.
Is hyponatremia a risk at Western States?
Yes. Research done at this race found low blood sodium in roughly 6% of tested finishers, mostly runners who drank more than they lost. Drinking to thirst, matching sodium to your sweat, and watching for swelling, weight gain, nausea or confusion are the practical defenses.
How long does it take to finish Western States?
The 2026 race was a cool year and produced course records: Vincent Bouillard won in 13:46:15 and Jenn Lichter in 15:28:05. Most finishers take 24 to 29 hours, the silver buckle goes to runners under 24 hours, and the cutoff is 30 hours. Build your plan for your realistic finish, since a hot year adds hours in the heat.