Marathon is thirsty work - make sure you hydrate right

The longer the distance, the more important it is to keep savvy about our fluid intake. Here’s what you need to know about how much to drink, when to drink and what to drink so you can end up at the finish line in the best shape possible.

Aim to top up with two to four cups of water for each hour you run.

DRINKING fluids during endurance events such as the Gold Coast Marathon enhances performance and the longer the distance, the more important it is to keep savvy about our fluid intake.

Here are some important answers to the questions of how much to drink, when

to drink and what to drink so you can end up at the finish line in the best shape possible.

How much to drink

A good guide is to drink according to thirst, making sure that every time you reach an aid station you drink water if you are thirsty and you do not allow your thirst to build for a long time. It is important to listen to your gut – if you’re drinking too much you might experience stomach upset, so pull back on your fluid intake.

As a general guide, adults should aim for 500ml to 1 litre per hour of running when running

longer than an hour.

If you’re running for less than an hour, such as in the 5.7km Gold Coast Airport Fun Run or the Southern Cross University 10km Run, then you most likely will not need to drink fluid along the way, but still use thirst as your guide.

If you are keen to accurately predict how much to drink throughout your race, weigh yourself

before and after a training run of a similar distance. Every kilo lost in body weight is

equivalent to one litre of fluid loss.

You will also know you have consumed enough when your urine is light yellow or straw in colour.

When to drink

Aim to keep hydrated before your run to avoid a last-minute effort to gulp a large amount of fluid, and top up your fluids up during your run at aid stations as you feel

thirsty.

Get to know your body by testing out your thirst cues during training and use this as a guide for when to drink come race day. Try to aim for smaller fluid intakes often, which are

enough to quench your thirst but not upset your stomach.

What to drink

There is evidence to suggest rehydration formulas might be a better choice than water during longer runs or in high humidity because they contain carbohydrates and electrolytes which may improve performance and absorption.

If you notice white streaks on your skin or clothes after running, you may be a “salty sweater’’ and will likely benefit from the added electrolytes in rehydration formula over plain water.

It is no secret that the Gold Coast Marathon is thirsty work, but by practising your hydration

strategy in training and heeding the signs your body is giving you, you will give yourself the

best chances for success.

● Dr Cris Beer is a health coach and expert in nutritional and integrative medicine with a focus on preventive and lifestyle health.