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Drink Up, Buttercup: Staying Hydrated for Half and Full Marathons
We all know (or should know) that staying hydrated is important but what is the best way to go about staying hydrated during long runs and races (half marathon distance or longer)? Below are some tips:
- Hydration should not begin the morning of a long run or race, but sooner. At least 48 hours before the endurance event we should be making efforts to stay well hydrated. Try to sip fluids throughout the day during the days leading up to your long run or race.
- The American College of Sports Medicine has recommended drinking 5 to 12 ounces of fluids every 15 to 20 minutes during a marathon. However, this is often difficult to accomplish and may result in over-hydration depending on how much you are sweating (not to mention too many detours to the port-a-potty). The best thing to do is experiment with your own personal hydration needs during your long runs so that you will be ready for race day. Every runner is different and hydration needs will also vary depending on the weather, heat and how much you are sweating.
- After a long run you may want to check your weight to make sure you have not lost more that 2 percent of your body weight. Also be sure that your urine is not too dark. These are signs that you have become too dehydrated and that you need to hydrate more before and/or during your run.
- To hydrate just before a half or full marathon, try drinking two 8 ounce glasses of water or sports drink two hours before the start of the race to give your body enough time to absorb and digest all of the fluids.
- Wear a hydration belt to ensure that you will always have fluids available. Fuel belt and Fitletic both make good ones for running.
- You will also need to replace electrolytes (sodium, potassium and magnesium) lost while sweating during long runs and races. If you are not eating gels periodically or taking an electrolyte tab to replace lost electrolytes, then you may wish to consider drinking a sports drink instead of water.
- But be careful not to take in too many electrolytes and/or gels. If you are only drinking a sports drink, dilute it half and half with water. There are several recipes for homemade and natural versions of sports drinks available online such as this one: mix ¼ cup of freshly squeezed lime juice, ¼ cup freshly squeezed lemon juice, 1 ½ to 2 cups fresh water (depending on how strong you want the flavor and/or how diluted you need the drink to be), ⅛ teaspoon of sea salt, and 2 tablespoons natural sugar or honey, to taste, and viola!, you have your very own sports drink! The gels are great for fueling during half marathon and marathon racing (and thus you need to practice using them occasionally during your half marathon and marathon training) and also on training runs over two hours, but be careful not to use them too frequently. You generally want your body to use fat and glycogen stores for fuel rather than carbs from the gels.
- Don’t forget to rehydrate after a long run or race to replace the fluids that you have lost. Your body needs them. Being dehydrated causes your blood volume to drop, which in turn lowers your body’s ability to transfer heat. This forces your heart to beat faster and makes it harder for your body to meet aerobic demands. A Journal of Athletic Training study found that runners who started a 12k race dehydrated on an 80-degree day finished about two-and-a-half minutes slower compared to when they were hydrated. So don’t forget to drink!
