This year, all participants of Wizz Air Sofia Marathon will have access to Bankya water both in the Start/Finish area and at the hydration stations along the course. Whether you’re running the 5K, 10K, Half Marathon or Marathon, remember that proper hydration is just as important as your training and recovery.

Many runners focus on their training plan, gear and nutrition, but often underestimate the importance of drinking enough water. Even mild dehydration can lead to faster fatigue, reduced concentration and slower recovery after physical activity. Here are a few practical hydration tips from the experts at Bankya to help you perform at your best.

Hydration Starts Before the Race

One of the most common mistakes is waiting until you feel thirsty during the run. In reality, good hydration begins several hours before the start. Experts recommend drinking fluids consistently throughout the day rather than consuming a large amount of water immediately before the race.

The best approach is to stay hydrated before, during and after physical activity. This helps your body prepare for the effort and recover more efficiently afterwards.

How Much Water Do You Need During a Run?

There is no universal formula that works for everyone. Hydration needs depend on air temperature, humidity, your individual sweat rate and the duration of your run.

For a 5K, most participants can rely on good hydration before the start and replenish fluids after crossing the finish line. During a 10K, it is recommended to take a few sips of water along the course, especially in warm weather.

The situation changes for the Half Marathon. Since most runners spend between one and three hours on the course, regular fluid intake becomes an important part of their race strategy. It is generally recommended to drink small amounts of water every 15–20 minutes or at the hydration stations.

During the Marathon, hydration becomes even more important. Depending on the weather conditions and individual needs, many experts recommend consuming approximately 400–800 ml of fluids per hour. The goal is not to drink a large amount at once, but to maintain a consistent level of hydration throughout the race.

Drink Small Amounts More Frequently

Your body absorbs fluids more efficiently when you drink them gradually. That is why experienced runners prefer taking a few sips of water at each hydration station instead of drinking an entire bottle at once.

Consuming a large amount of water over a short period may cause stomach discomfort during the race. Small but regular amounts are generally the better choice for both recreational and experienced runners.

Don’t Forget Recovery

Hydration does not end at the finish line. After prolonged physical activity, your body continues to need fluids to replace those lost through sweating. That’s why water should be one of the first things you reach for after finishing your race.

The colour of your urine can be a useful indicator of hydration. A pale yellow colour generally suggests that your body is well hydrated.

A Small Habit That Makes a Big Difference

On 10 and 11 October, Bankya water will be available for all participants along the course and in the Start/Finish area of the Wizz Air Sofia Marathon. But the most important part of hydration happens long before race day. Making hydration a daily habit throughout your preparation will help you train better, recover faster and enjoy race day even more.

Whether your goal is to complete your first 5K or achieve a new marathon personal best, every great run starts with something simple: drinking enough water.