In the event you’re a runner, you may understand how essential it’s to gasoline your physique with the fitting meals. However what about liquids? Sports activities Nutritionist James Collins explains precisely why your physique must be hydrated through the marathon, how typically you must drink throughout a future, drinks to steer clear of and tips on how to get your fill of electrolytes.
Learn his suggestions under then take a look at our marathon diet and coaching suggestions, together with our marathon meal plans, carb-loading steerage and tips on how to eat for restoration.
Q: What are the totally different methods for staying hydrated throughout a marathon?
James says:That is typically a contentious problem, and finally takes some planning and a little bit of widespread sense. The general objective of the hydration technique is to switch the physique’s water and electrolytes which are misplaced via sweat.
Once we lose extra water than we absorb, we grow to be dehydrated and the results can vary from the gentle to the far more severe, together with in excessive circumstances, demise. Sweat charges throughout train fluctuate significantly, between 0.3 and three litres per hour. With 1kg of physique weight reduction equalling round a litre of sweat loss, fluid losses of larger than 2% of physique weight (1.4kg for a 70kg particular person) have proven reductions in each bodily and cognitive (decision-making, focus) perform.
There isn’t any one measure for dehydration. Signs embody; a lack of physique weight, producing a small quantity of darkish colored urine and a sensation of thirst. If two or extra are current then dehydration is probably going. Each of those measures may help runners develop an applicable technique to remain hydrated – sweat charges can fluctuate significantly between people and one measurement does not match all.
Throughout coaching, runners ought to try and estimate sweat charges. That is simply completed by weighing themselves (in minimal clothes) earlier than and after a run (following towelling down), then subtracting any fluid consumed. Each 1kg misplaced is roughly equal to 1 litre in sweat. For instance, a two litre loss from a two hour run would equal a sweat charge of 1 litre per hour. For instance, 1 litre misplaced from a two hour run would equal a sweat charge of 500ml per hour.
Word: This estimation ought to then be repeated in sizzling temperatures as sweat charges can fluctuate significantly in sizzling circumstances.
As a result of sweat and uring losses will proceed after the run, after you have completed goal to switch a larger quantity of fluid (e.g. 1.25-1.5 litres for each 1 litre misplaced). Take your time with this, as a substitute of gulping down giant volumes.
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As soon as this has been labored out, a fundamental technique can then be shaped to cut back dehydration through the race. Alongside this, runners ought to basically hearken to their physique, and drink in line with thirst. The physique’s physiology is tightly regulated in order that when there may be extreme sweat loss (affecting blood ranges) the thirst mechanism is triggered.
Over-hydration may also be an issue in lengthy races like a marathon. Leisure runners consuming giant quantities of water at every alternative can result in ‘hyponatremia’ (a dilution of blood sodium), which may have severe penalties.
Q: How typically ought to I drink throughout a run?
James says: Be sure to begin your race totally hydrated. Consuming roughly 500ml of fluid two hours earlier than the race ought to suffice. This may enable any extra to be handed as urine earlier than the beginning.Simply earlier than the beginning, plan to drink a small quantity (about 150ml). Throughout your run, consuming ought to match sweat and urine losses as intently as doable, taking care to not over hydrate. Goal to drink small quantities often, somewhat than gulping down giant volumes, and hearken to your physique when you find yourself thirsty.
Q: What are electrolytes and the place can I get them?
James says: Electrolytes are discovered within the blood, sweat and different bodily fluids and have an essential function in sustaining fluid steadiness inside the physique. Sodium is crucial electrolyte for hydration, whereas others embody potassium and chloride. Sodium ranges within the blood are tightly managed. Fluid and electrolytes are misplaced in sweat and due to this fact should be changed. Sodium permits the physique to soak up and retain extra fluid, thus serving to to keep up hydration.You’ll be able to high up your sodium ranges with sports activities drinks and gels, that are a simple strategy to take in and retain fluid throughout heavier sweat losses (e.g. through the race or operating within the warmth).
Q: Can I simply drink water throughout a marathon, as I do not like sports activities drinks?
James says: In the event you choose, you’ll be able to base your hydration technique round water earlier within the race. It’s, nonetheless, suggested to devour electrolytes, from obtainable sports activities drinks or gels, particularly whether it is sizzling on the day.
Check out sports activities drinks or gels throughout coaching to see if you’ll find one which works for you. Throughout an occasion, attempt consuming sports activities drinks on the consuming stations on route – you possibly can rinse your mouth out after if it is the style you do not like. In the event you’re operating within the London Marathon, their web site will let you know what merchandise might be obtainable from consuming stations on the day.
Q: Can I proceed to drink alcohol sparsely main as much as a race or is it higher to chop it out altogether?
James says: It is higher to chop out (or at the least reduce down on) alcohol consumption main into an occasion, as it will probably intrude with the physique’s upkeep of blood glucose and restoration (together with sleep high quality) after coaching. In the event you actually cannot resist the odd tipple, make sure that you drink after you’ve gotten totally recovered following your final run.
Are you coaching for an occasion this yr? Share your suggestions and experiences under.
This text was reviewed on 7 September 2021.
James Collins is recognised as a number one Efficiency Nutritionist via his work with Olympic {and professional} sport. During the last decade he has labored with Arsenal FC, the England and France nationwide soccer groups and Group GB. He has a non-public apply in Harley Road the place he sees enterprise executives, performing artists and shoppers from all walks of life. He’s the writer of the brand new guide The Vitality Plan, which focuses on the important thing rules of fuelling for health.
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