Staying properly hydrated while running a marathon is a key to endurance and avoiding injuries such as muscle pulls, strains and tears. However, determining the right amount of fluids can be tricky; though you want to avoid dehydration, overdoing it and drinking too much fluid also can be dangerous and impair performance. Every runner's fluid needs will vary, though there are some general guidelines to follow while running a marathon.
Step 1
Consume sports drinks if you will be running for more than 30 minutes; sports drinks contain electrolytes, such as potassium, sodium and magnesium, which are necessary for recovery and refueling. Drinking water is adequate if you are running under 30 minutes.
Step 2
Drink to your thirst; if you find yourself unusually thirsty, chances are you are dehydrated and should refuel your body as soon as possible. Experiment with noticing and evaluating your thirst levels during your training so that you have a sound plan for race day.
Step 3
Follow general guidelines until you are able to tailor your fluid intake to your body: Running under four hours at a time requires drinking 10 to 12 oz. of fluid every 20 minutes; four to five hours needs 8 oz. every 20 minutes; and over five hours requires 4 to 6 oz. every 20 minutes.
Step 4
Avoid drinking more fluids than is necessary, as this can cause hyponatremia, a condition in which your salt levels reach a dangerously low level due to fluid retention. Even if your salt levels do not reach a drastically low point, severely reducing them can interfere with recovery and prolong fatigue and muscle cramps.
Step 5
Continue to rehydrate for the 24 hours following a marathon by drinking water and eating food that contains important electrolytes, such as sodium, potassium, magnesium and calcium. Fresh fruit, potatoes and green leafy vegetables are ideal to include in your post-run diet since they contain both water and electrolytes.
Step 6
Check your weight 24 hours after running the marathon; if you have a weight loss of more than 2 percent, seek medical attention.
Things You'll Need
- Water
- Sports drinks
- Fruit
- Potatoes
- Leafy greens
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