How to Hydrate for a Marathon
Staying hydrated while running long distances is critical to not only doing well but in preventing heat-related illnesses and cramps. When preparing for a marathon, developing a water regimen ahead of time will help your body adjust when it comes time to run the marathon's entire 26.2-mile length, The keys to hydrating for a marathon includes being properly hydrated prior to the marathon, drinking as often as possible during the marathon and replenishing lost water, carbohydrates and electrolytes after the marathon.
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Things You'll Need
- Electrolyte-replacing sports drinks
- Hydration gel packs (optional)
- Fruit juice
- Sugar
Instructions
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Drink the proper amount of fluids prior to the marathon. Do not overhydrate in the days leading up to the marathon as that can be as bad, if not worse, for your body. Be sure to include sports drinks that have electrolytes to keep your body's salt levels at their proper level. Sip water in small amounts, not big gulps; this will keep the hydration level at an even amount throughout your body.
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Hydrate as often as possible during the marathon. Grab a drink at every drink station if possible. Don't ingest the water in big swallows, which could cause intestinal distress. Take a few sips of the water before discarding the cup.
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Replenish your fluids as soon as possible after the marathon. Include a regimen of water, electrolytes and sugar, such as in the form of fruit juice. Mix fruit juice equally with water and add a 1/4 tsp. of sugar to your post-marathon drinks. Look for drinks that are specifically designed to help runners recover after long-distance runs.
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Tips & Warnings
Some drink station locations will offer hydration gel packs to runners. Ensure that you can handle the solution, which has high levels of concentrated electrolytes and is designed to be consumed with water. Use them during training to see if you can handle them as they can cause intestinal distress during rigorous physical activity in some people.
References
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