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Step 1
Leave salt in its shaker. Salt evaporates water in the body and a great deal of salt can dehydrate the body and inhibit its hydration level when fluids are replaced. To avoid this problem, omit salt and sodium-rich foods from your diet the day of the marathon and at least a few days prior to it. Maintaining a low sodium level will help your body maximize the fluids that are present.
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Step 2
Opt for caffeine-free beverages. Caffeine is another substance that can cause dehydration. In addition to dehydrating you, caffeine will give you an initial burst of energy followed by an abrupt drop in energy and stamina that could affect your race time. Caffeinated sodas and energy drinks will make you feel great temporarily but will eventually hinder your marathon performance.
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Step 3
Take advantage of pit stops. Marathons and organized runs always have stations posted every few miles with water and snacks to help keep participants healthy and hydrated. While it will add a few seconds to your overall run time, it will be worth it to keep your blood sugar up and stay hydrated. Since you are running a long distance, it's best to drink water at these hydration stops; performance beverages that restore electrolytes are good for after the race but usually contain sugars and sweeteners that might make you nauseous during your marathon.
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Step 4
Utilize modern technology. Many manufacturers of running equipment and clothing have developed tools and technology designed to help keep runners healthy and hydrated. Hydration systems usually consist of a small, lightweight hydration pack strapped to your body to store water. Military supply stores have similar packs originally designed to keep soldiers hydrated when stationed in desert locales.
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Step 5
Start the night before. Most sports medicine professionals recommend beginning hydration for an event like a marathon eight to 12 hours prior to the activity. In addition to getting a good night's sleep the night before, drink plenty of water to help you start out hydrated and stay that way all the way through the marathon.
