15/08/2026
🏃♀️💧 HYDRATE SMART. RUN SAFE. PROTECT YOUR KIDNEYS. 🏃♂️
Marathons test endurance but pushing beyond your limits, especially in hot and humid conditions, can increase the risk of rhabdomyolysis, a serious condition in which muscle breakdown releases myoglobin into the bloodstream and may lead to acute kidney injury.
Whether you’re training for your first 10K, half-marathon, or full marathon, remember:
💧 Hydrate adequately before, during, and after the run.
🧂 Replace electrolytes during prolonged exercise, especially with heavy sweating.
🌡️ Respect the heat and humidity—adjust your pace when needed.
🏃 Increase training distance and intensity gradually.
😴 Allow enough time for rest and muscle recovery.
💊 Avoid unnecessary NSAIDs around endurance events.
⚠️ Never ignore severe muscle pain or weakness, extreme fatigue, decreased urine output, or dark/tea-colored urine.
If rhabdomyolysis is suspected, stop exercising and seek medical attention promptly.
A strong finish is not only about your time—it’s about crossing the finish line safely with healthy muscles and healthy kidneys.
Hydrate wisely. Train progressively. Listen to your body. Run safe. Finish strong.