Marathon runners face intense physical barriers to finishing a run of 26.2 miles. "Hitting the wall" happens when lactic acid buildup in muscle exceeds the blood's ability to flush out the wastes produced by muscle contractions. Runners can avoid this problem by carefully balancing fluid intake before, during and after the race. Understanding how weather and terrain affect fluid requirements will help plan what to do at every stage of the race, optimizing chances of a safe finish even after several hours of running.
Water
Water is the most important drink the day before a marathon, and is the base of all other fluids consumed during the race. Water is useful for drinking as well as for soaking the head during hot weather. Recommended fluid intake the day before a marathon is at least 2 to 3 liters--more in very dry, hot or altitude conditions. Many marathon runners carry a belt with water bottles in a holster to supplement the water stations along the route.
Sodium
Hyponatremia is the medical term for low sodium level in the blood. Drinking too much plain water can cause hyponatremia, commonly called water poisoning. Sports drinks with electrolytes are a better choice than plain water during the middle and later stages of a marathon, especially in hot weather. Many runners will alternate drinking a cup of water with drinking a cup of sports drink every 3 to 4 miles along the route.
Sugar
Sugar provides quick energy to fuel muscle cells. After running for an hour even well-trained athletes start to experience a breakdown of normal muscle metabolism as the body seeks to consume fat stores to get at fuel stored in their cells. Since a marathon is not the appropriate time or place to lose a lot of weight, it is important to take in some sugar every hour. Many runners rely on sports drinks, since they contain sugars in addition to electrolytes.
Balance
Long training runs are ideal for experimenting with the correct proportions of sugar, salt and water to take in during a marathon. Since every runner has a different size, age, gender and level of fitness, learning the correct balance goes a long way to gaining confidence that the marathon is going to result in a personal best time. Weather and hills also affect hydration levels needed during every mile of the race so it's important to learn how to adapt and prepare for any conditions.
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