How to Eat and Drink During a Marathon

In the early days of the marathon, runners took in nothing but water. Today, they benefit from research into easily digestible energy sources that help fuel them for the long run.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Running Clothes
• Running Shoes
• Fruit Snacks
• Sports Bars
• Sports Gels

1. Be sure to drink water and/or sports drinks every 15 to 20 minutes. Don't let yourself get thirsty. Your goal is to prevent dehydration.

2. Catch the early water stops. Once you are dehydrated, you won't catch up.

3. Consider the research. You might be able to increase your stamina by as much as 18 percent if you take in 0.5 grams of carbohydrates per pound of body weight during the race.

4. Feel better by replacing not only water but also carbohydrates while running. These carbohydrates help to maintain a normal blood sugar level, as well as provide a source of energy for your muscles.

5. Try sports drinks, but also eat a banana, sports bar or sports gel.

6. Don't overdo it. While some fluids and carbohydrates are good, too much can cause stomach problems.

7. Beware of trying something new. Some marathon spectators hand out food, but it's risky to try something you haven't tested first in training.

Tips & Warnings

• Know what and how much you can tolerate and what works best by practicing eating and drinking on long training runs.
• Decide how much of the nourishment you can comfortably carry, although some races provide sports drinks or even gels.
• Try packing snacks into the pocket of your running shorts or a waist pack. Or ask friends or family to give you something along the course.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

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