Staying hydrated is super important when getting ready for a marathon. It can really help you perform better and recover faster. Knowing how much to drink while you train is essential, and there are some easy strategies to help you figure this out.
Before you go for a run, check to see if you're hydrated. Here are a couple of ways to do this:
Weigh Yourself: Weigh yourself right before and after your training session. If you lose more than 2% of your weight, it means you're dehydrated. For example, if you weigh 150 pounds and lose 3 pounds during your run, that's a clear sign you need to drink more.
Look at Your Urine Color: Your urine can tell you if you're hydrated. You want it to be a light yellow color. If it’s dark, you need to drink more. If it’s completely clear, you might be drinking too much.
To know how much to drink, it's important to find out how much you sweat during your longer runs:
For example, if you weigh 150 pounds before your run, weigh 147 pounds after, and drink half a liter of fluids during your hour-long run, it will look like this:
This means you lose about 1.6 liters of fluids each hour.
To stay hydrated, it's good to replace any fluids you lose. Here are some basic tips:
Before Your Run: Drink 500-700 ml (17-24 oz) of water or a drink with electrolytes about 2-3 hours before you exercise.
During Your Run: If you’re running for over an hour, drink 500-1000 ml (17-34 oz) of an electrolyte drink every hour. Look for drinks that have between 460-700 mg of sodium per liter.
After Your Run: Try to drink 1.5 liters (50 oz) for every kilogram (2.2 pounds) of weight you lost during your training.
When you're running a race, especially a marathon, stick to your hydration plan. Here are some tips:
Know Where the Water Stations Are: Make sure you know where the water stations are along the marathon route. Aim to drink 200-400 ml (7-13 oz) every 15-20 minutes.
Use Gels or Chews: If you're using energy gels, remember to drink enough water with them. Pairing one gel (about 30-60g of carbs) with 200-300 ml (7-10 oz) of water helps keep your energy up and your fluids balanced.
Finally, pay attention to how your body feels. Thirst isn’t the only sign you might be dehydrated. Signs like tiredness, cramping, or feeling confused can all mean you need more fluids.
To stay hydrated while training for a marathon, check how much you sweat, follow hydration guidelines, and be aware of how your body feels. By using these tips, you can boost your performance and lower your risk of dehydration. Remember, staying properly hydrated is just as important as your training!
Staying hydrated is super important when getting ready for a marathon. It can really help you perform better and recover faster. Knowing how much to drink while you train is essential, and there are some easy strategies to help you figure this out.
Before you go for a run, check to see if you're hydrated. Here are a couple of ways to do this:
Weigh Yourself: Weigh yourself right before and after your training session. If you lose more than 2% of your weight, it means you're dehydrated. For example, if you weigh 150 pounds and lose 3 pounds during your run, that's a clear sign you need to drink more.
Look at Your Urine Color: Your urine can tell you if you're hydrated. You want it to be a light yellow color. If it’s dark, you need to drink more. If it’s completely clear, you might be drinking too much.
To know how much to drink, it's important to find out how much you sweat during your longer runs:
For example, if you weigh 150 pounds before your run, weigh 147 pounds after, and drink half a liter of fluids during your hour-long run, it will look like this:
This means you lose about 1.6 liters of fluids each hour.
To stay hydrated, it's good to replace any fluids you lose. Here are some basic tips:
Before Your Run: Drink 500-700 ml (17-24 oz) of water or a drink with electrolytes about 2-3 hours before you exercise.
During Your Run: If you’re running for over an hour, drink 500-1000 ml (17-34 oz) of an electrolyte drink every hour. Look for drinks that have between 460-700 mg of sodium per liter.
After Your Run: Try to drink 1.5 liters (50 oz) for every kilogram (2.2 pounds) of weight you lost during your training.
When you're running a race, especially a marathon, stick to your hydration plan. Here are some tips:
Know Where the Water Stations Are: Make sure you know where the water stations are along the marathon route. Aim to drink 200-400 ml (7-13 oz) every 15-20 minutes.
Use Gels or Chews: If you're using energy gels, remember to drink enough water with them. Pairing one gel (about 30-60g of carbs) with 200-300 ml (7-10 oz) of water helps keep your energy up and your fluids balanced.
Finally, pay attention to how your body feels. Thirst isn’t the only sign you might be dehydrated. Signs like tiredness, cramping, or feeling confused can all mean you need more fluids.
To stay hydrated while training for a marathon, check how much you sweat, follow hydration guidelines, and be aware of how your body feels. By using these tips, you can boost your performance and lower your risk of dehydration. Remember, staying properly hydrated is just as important as your training!