How to Eat & Drink During a Marathon

Video Transcript

"Hello, my name is David Brown and today we are going to talk about how to eat during a marathon. Now, a marathon is a long day, for most of us it is anywhere between two and a half to four hours and beyond. That is a long time you put your body through some exercise. Now, there is two main things you got to think about when talking about running a marathon and nutrition. Number one: hydration. Hydration is key. It doesn't matter what else you put in your body the rest of the day. If you are not sipping on water every ten to fifteen minutes, you probably are not going to make it to the finish line. I'd say on average anywhere from six to eight ounces of water every ten, fifteen minutes. And what is cool about that, that it's usually be equally spaced out by ate stations that they will have during the run. Now, that is the next thing. Looking at how much carbohydrates you should be taking in during the run. A good rule of thumb, is one hundred to two hundred calories per hour. Where can you get a hundred to two hundred calories per hour? From a variety of things. Bananas, oranges, sports gels, sports drinks, all of these things are rich carbohydrate sources that will make sure that you are getting a little bit of sugar pumped into your blood to make sure that your body keeps moving forward. And, you don't run into the dreaded bonk or low blood sugar. That's not a good day, I guarantee you will end up walking the rest of the marathon if you get to that point. So, as you run through the marathon, just make sure when you reach your ate stations, that you get a little bit of carbohydrate, you are drinking some water, and you pacing yourself and you stay within yourself. Have a good day."