🏃♀️ Race Training in Las Vegas: 5K to Marathon Hydration & Recovery Tips
Training for a race — whether it’s your first 5K or a full marathon — takes dedication, smart fueling, and proper recovery. Add in the dry desert air of Las Vegas, and hydration becomes even more important for runners.
In this guide, we’ll cover:
✅ How to hydrate during race training
✅ When IV therapy can give you an edge (before vs. after a run)
✅ The best vitamins for energy, endurance, and recovery
Hydration Challenges in Las Vegas 🌵
Las Vegas runners face unique challenges:
Dry desert climate → sweat evaporates quickly, so you may underestimate fluid loss.
Year-round outdoor races → from fall 5Ks to the Rock ’n’ Roll Marathon, hydration needs shift with temps.
Extra fatigue → dehydration can increase perceived effort, making runs feel harder.
👉 Even in cooler months, locals need to stay ahead on fluids.
How Much Water Do Runners Need? 💧
Everyday training: Half your body weight in ounces per day (120 lbs = 60 oz).
On run days: Add 16–24 oz of water 2 hours before your run.
During runs: Sip 3–8 oz every 20 minutes (especially in Vegas heat).
Post-run: Replace 150% of fluid lost (a 2 lb weight drop = ~32 oz).
IV Therapy for Runners: Before vs. After 🩺
Before a Race or Long Run:
A pre-race IV drip can top off hydration, electrolytes, and vitamins for endurance.
Helps reduce muscle cramps, fatigue, and dehydration during longer distances.
After a Race or Hard Training Run:
A post-run IV drip rapidly restores fluids and electrolytes.
Speeds up muscle recovery, reduces inflammation, and helps prevent the dreaded “runner’s hangover” (fatigue, headache, soreness).
⚡ Many Las Vegas runners schedule an IV the day before a big race and again within 24 hours after for optimal recovery.
Vitamins & Nutrients Runners Shouldn’t Skip
B12 + B Complex → boost energy production, support metabolism
Magnesium → reduces muscle cramps, supports recovery
Vitamin C + Zinc → immune support during heavy training
Electrolytes (sodium, potassium, calcium) → fluid balance + muscle function
Glutathione → powerful antioxidant for recovery and reducing oxidative stress
At Summit Health and Wellness, our IV blends include these key nutrients to keep Vegas runners strong, energized, and race-ready.
Races in Las Vegas 🏅
From local 5Ks to world-famous marathons, Vegas offers races year-round:
🎶 Rock ’n’ Roll Las Vegas Marathon & Half
🏃♀️ Local charity 5Ks & 10Ks
🌞 Summer fun runs & endurance events
No matter your distance, hydration is your secret weapon.
Final Takeaway ✨
Whether you’re training for your first 5K or your next marathon, staying hydrated and fueling your body with the right vitamins makes all the difference. For Vegas runners, IV therapy can be a game-changer by helping you perform better, recover faster, and feel your best.
👉 Ready to run strong? Book your mobile IV therapy in Las Vegas or Henderson with Summit Health and Wellness today.
