How Do Hydration and Fueling Choices Affect Your Marathon Pacing?

Hydration and Fueling for Marathon Success

When running a marathon, how you hydrate and fuel your body can make a big difference in your pace and overall performance.

Fluid Needs: During a marathon, it’s important to drink about 500-700 mL of fluids every hour. That’s about 2-3 cups!
Dehydration Impact: If you lose just 2% of your body weight because you're dehydrated, it can hurt your performance by 10-20%. That's a lot!
Electrolytes: Sodium is important to keep your body balanced. If you lose 1-2 grams of sodium each hour, it can lead to a serious condition called hyponatremia.

Carbohydrate Needs: After the first hour of running, you should eat 30-60 grams of carbohydrates every hour. This helps keep your energy up.
Type of Fuel: Choose snacks like gels, chews, or special drinks. This way, you can maintain your energy and avoid hitting the "wall." The "wall" happens when your energy runs out.

Optimal Pacing: Keeping a steady pace can help you perform 5-10% better. That’s a significant improvement!
Impact of Nutrition: Research shows that runners who stay hydrated and eat properly can finish 30-45 minutes faster than those who don’t.

By focusing on hydration and nutrition, runners can improve their marathon pace and perform better on race day.

Hydration and Fueling for Marathon Success

When running a marathon, how you hydrate and fuel your body can make a big difference in your pace and overall performance.

Fluid Needs: During a marathon, it’s important to drink about 500-700 mL of fluids every hour. That’s about 2-3 cups!
Dehydration Impact: If you lose just 2% of your body weight because you're dehydrated, it can hurt your performance by 10-20%. That's a lot!
Electrolytes: Sodium is important to keep your body balanced. If you lose 1-2 grams of sodium each hour, it can lead to a serious condition called hyponatremia.

Carbohydrate Needs: After the first hour of running, you should eat 30-60 grams of carbohydrates every hour. This helps keep your energy up.
Type of Fuel: Choose snacks like gels, chews, or special drinks. This way, you can maintain your energy and avoid hitting the "wall." The "wall" happens when your energy runs out.

Optimal Pacing: Keeping a steady pace can help you perform 5-10% better. That’s a significant improvement!
Impact of Nutrition: Research shows that runners who stay hydrated and eat properly can finish 30-45 minutes faster than those who don’t.

By focusing on hydration and nutrition, runners can improve their marathon pace and perform better on race day.

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