Things You'll Need:
- Digital scale
- Water bottle
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Step 1
Find out well before the marathon how many water stations there will be, where they will be located and whether they will have fluids other than water.
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Step 2
Step on a digital scale immediately before and after a 20-mile training run to measure your weight loss. A 20-mile run normally burns less than 3,500 calories (depending on your weight and running speed), and 3,500 calories equals 1 pound of weight loss. Therefore any additional weight loss during the run is due to water loss, and should help you adjust your fluid intake. If you lost an additional 2 pounds during the run, you should try to increase your fluid intake by about 32 fluid ounces.
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Step 3
Begin hydrating at least an hour before the starting time for your marathon, since it takes time for fluid to be absorbed and to benefit your body.
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Step 4
Drink about 4 ounces of fluid per mile as a general rule of thumb, but tailor this plan to weather conditions on marathon day and the information that you get from your own body during training runs. You'll need more fluids if the marathon day temperature is 68 degrees or higher.
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Step 5
Choose a favorite sports fluid replacement that will provide you with some sugar, sodium and electrolytes during your training runs and your marathon. Pick a flavor you like so you'll enjoy drinking it. Keep drinking even if you aren't thirsty, according to your fluid replacement plan.
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Step 6
Bring your own fluids. Running gear companies sell a variety of accessories that make it easy and convenient to carry two good-sized fluid bottles during a marathon. This will allow you to bring your drink of choice. Never rely on a marathon's water stops as your only source of fluid.
