Hydration Tips for Training and Races

Staying hydrated is super important when training for a marathon. Just a little bit of dehydration can hurt your performance. Research shows that if you lose even just 2% of your body weight while exercising, you might feel more tired, work harder, and not perform as well. That’s why having a good hydration plan is key for runners getting ready for a marathon.

1. Staying Hydrated Before Training

It's important to start your training sessions well-hydrated. Here are some tips:

• Drink Up: Try to drink about 500-600 mL (16-20 oz) of water or a sports drink 2-3 hours before you train. This gives your body time to absorb the fluids and get rid of any extra.

• Add Electrolytes: If you're going for a long run (over 90 minutes), think about including electrolytes in your drink. Sodium is really important. The American College of Sports Medicine suggests getting about 300-700 mg of sodium for every liter of fluid you drink during exercise.

2. Hydration While Training

It's super important to stay hydrated while you train, especially if your run is longer than 60 minutes. Here’s how to do it:

• Drink Regularly: Runners should try to drink 150-350 mL (5-12 oz) of water or sports drink every 15-20 minutes. For instance, if you run 20 miles, you should drink about 1-2 liters of fluid.

• Find Your Needs: Everyone has different hydration needs. A good way to figure out how much you need is to weigh yourself before and after your workout. For every 1 kg (2.2 lbs) you lose, that’s about 1 liter of fluid you lost. Staying hydrated helps you perform better and recover faster.

3. Hydration on Race Day

Hydration on the day of the race is super important for doing your best. Here are some tips:

• Before the Race: Drink around 300-500 mL (10-17 oz) of fluid in the 1-2 hours before the race starts. Just don’t overdo it!

• During the Race: Take advantage of every aid station on the course. Research shows that runners should drink about 0.4 liters (14 oz) of a carbohydrate-electrolyte drink every hour. This helps keep your blood sugar stable and reduces tiredness.

• Replenish Electrolytes: Look for drinks that have both carbohydrates and sodium during the race. A drink with 6-8% carbohydrates (like many sports drinks) works best to keep your energy up. You can also add electrolytes to your fluids to replace the sodium you lose in sweat, which can be up to 1,500 mg/hour in very hot conditions.

4. Hydration After Training and Racing

It’s just as important to rehydrate after a workout or race. Follow these tips:

• Replace Lost Fluids: Drink 1.5 times the amount of fluid you lost during exercise. If you lost 1 kg of body weight, aim to drink at least 1.5 L (50 oz) of fluid in the next few hours.

• Get Those Electrolytes: After exercising, drink fluids that have electrolytes to help balance your body. A 2019 study found that sports drinks with protein help you recover better than drinks with just carbohydrates.

5. Keep an Eye on Hydration

Checking your hydration can help you avoid dehydration and perform at your best:

• Check Urine Color: You can tell a lot about your hydration by looking at the color of your urine. Clear to light yellow usually means you’re hydrated, while darker urine means you need more fluids.

• Listen to Your Thirst: Don’t ignore your thirst! It’s a good sign of when your body needs more hydration.

By following these hydration tips and adjusting them to fit your personal needs, marathon runners can really boost their performance during training and races. Staying hydrated helps you run longer, keeps you safe from heat problems, and helps you recover better afterward.