Hydration & Fueling for Marathon Success
Here are some Marathon tips from our friends at Nuun: For those of us running a fall marathon – or any marathon – there are so many variables that can help make your day a successful one. Some factors are out of our control, such as wind, heat, and humidity; but there are also things that we can control that have a big impact on race day. One of the most important things, aside from solid training that we do have control over is proper hydration and fueling.
Here are a few examples of how proper hydration and fueling can help. Proper hydration and fueling will:
- Prevent hypoglycemia (low blood sugar)
- Settle your stomach
- Fuel your muscles and mind
- Prevent dehydration
- Timing is crucial! Aim to eat 2-3 hours before longer training sessions.
- Choose foods low in fiber and protein and high in carbohydrates. Aim to intake 200-400 calories with electrolyte-rich fluids – this will help deliver nutrients for proper absorption.
- Begin your workout in a euhydrated state (positive water balance, or “well-hydrated”) Achieve this by maintaining good hydration status in the days prior to your long run, or race.
- Aim to intake 12-16 oz of fluids at least 1 hour beforehand (1,2).
- Aim to consume 100-250 calories per hour in carbohydrate rich sources (25-60g) (1,2).
- Aim to drink 16-24 ounces of electrolyte-rich fluids to aid in fluid retention and to promote proper muscle function (2). Monitor signs of dehydration including fatigue, headache, cramps, and increased heart rate.
- Refuel within 30 minutes of exercise with a carbohydrate and protein rich drink. Be sure to follow that up with a meal within 1-2 hours post-workout
- Hydration should be ongoing throughout the remainder of the day with electrolyte rich fluids.