How to Stay Hydrated and Energised During a Marathon

Running a marathon is an incredible accomplishment and a project that requires extensive preparation and strategy. A couple key elements to your success? Hydration and nutrition. Both play crucial roles in ensuring your energy levels stay consistent and you perform your best so you can cross the finish line successfully. Neglecting either of these aspects can negatively impact your performance, make it impossible for you to finish, or even cause a lasting injury.

Here’s everything you need to know about staying hydrated and energised during a marathon.

Pre-Marathon Preparation
Hydration:
• Start Early: Increase your water intake several days before the marathon to ensure you’re well-hydrated for race day.

Energy:
• Carb Loading: In the days leading up to the marathon, increase your carbohydrate intake to maximise glycogen stores.
This is crucial as your body will rely on these stores during the later stages of the race.
• Balanced Diet: Ensure you’re eating a balanced diet, including sufficient levels of protein, fat, and fibre. Avoid experimenting with new foods or drinks close to the race and steer clear of too much sugar, excessive alcohol, and ultra-processed foods, which can lead to energy crashes during the race.

During the Marathon
Hydration:
• Electrolytes: Make the most of sports drinks, hydration tablets, and gels to replenish the electrolytes lost through sweating, especially if it’s a hot day.
• Regular Sips: Take small sips of water at regular intervals. Most marathons have water stations along the route to help you keep hydrated throughout the race. Drink when you’re thirsty but avoid overhydration which can lead to low sodium levels, called hyponatremia, with symptoms like nausea, headaches, and vomiting.

Energy:
• Carbs: Consume easily digestible carbohydrates like energy gels and chews, as well as sports drinks to keep your energy levels stable.
• Snacks: Small snacks like bananas, pretzels, and energy bars can provide quick energy boosts throughout the twenty-six miles.
• Caffeine: If caffeine is part of your regular diet, it can help enhance your focus and energy. Use caffeinated gels or drinks if you’ve trained with them.

Post-Marathon Recovery
Cool Down:
• Stretch and Walk: Engage in light stretching and walking to help your body cool down gradually. Give yourself ample time to rest and recover.

Rehydrate:
• Continue Drinking: Replenish lost fluids by drinking water and electrolyte drinks after the marathon.
Refuel:
• Eat a Balanced Meal: Within an hour of finishing the race, try to eat a solid meal that’s rich in carbohydrates and protein to restore glycogen stores and help your muscles recover. This is the time to indulge in a nutritious, protein-rich meal to repair your muscles and celebrate all your hard work.

Key Factors That Affect Hydration and Energy
• Race Conditions: Weather and temperature play significant roles in the amount of water and energy your body uses on race day. Hot conditions increase sweating, while cold weather can also drain energy reserves, so be ready to adapt your training plan to the conditions of the day.
• Race Pace: Start the race at a comfortable pace. Running too fast in the beginning can quickly deplete your energy. Adjust your pace based on how you feel and avoid pushing too hard too early.

Additional Tips for Success
• Practice During Training: Experiment with hydration and nutrition strategies during your training runs to find out what works best for you.
• Know the Course: Familiarise yourself with the marathon course and the locations of water and aid stations.
• Carry Essentials: Consider carrying a hydration pack or belt to have fluids and snacks readily available.

Embrace the Challenge: Register Now
At the Milton Keynes Marathon, the race finishes inside Stadium MK where runners get to celebrate their amazing achievement cheered on by thousands of spectators. Music, delicious street food, and bars make it the perfect way to unwind, re-energise, and celebrate the day’s accomplishments.

Embrace the challenge and make 2025 a year to remember with the Milton Keynes Marathon. Register now and contact our team for more information.

Dont miss out take it from our runners you will not want to miss out on this years MK Marathon weekend