Marathon: Supplementation and hydration during the race
The marathon is one of the most challenging events in athletics, requiring physical preparation and well-defined strategies to ensure good performance and avoid extreme fatigue. Among the essential factors are supplementation and hydration during the race. Effective management of these factors can make the difference between successfully completing the race or facing difficulties along the way.
Importance of hydration
Dehydration can lead to decreased performance, muscle cramps, dizziness, and, in extreme cases, heat exhaustion. During a marathon, it's essential to maintain adequate fluid balance to ensure the body functions properly.
How to hydrate yourself properly
- Before the race : Drink approximately 500 ml of water or isotonic drink 2 hours before the start.
-
During the race : Consume between 150 and 250 ml of water or sports drink every 15-20 minutes.
- Ideal amount: Approximately 5-10 ml of fluids per kg of body weight per hour .
-
Post-race : Replace lost fluids, prioritizing drinks with electrolytes to aid recovery.
- It is recommended to drink 1.5 liters of fluids for every kg of weight lost during the race.
Supplementation to optimize performance
To maintain energy and delay fatigue, supplementation plays a key role in marathon running. The main supplements used include:
Energy gels
Gels are a quick source of easily absorbed carbohydrates. They should be consumed every 45–60 minutes of the race, accompanied by water to facilitate digestion.
- Ideal amount: 0.7 to 1.2 g of carbohydrates per kg of body weight per hour .
Isotonic drinks
Isotonic drinks replenish electrolytes and provide quick carbohydrates to maintain energy levels. They're ideal for sipping throughout the race.
- Ideal amount: 30-60 g of carbohydrates per hour .
Caffeine supplements
Caffeine can help increase alertness and reduce perceived exertion. A moderate dose is recommended before and, if necessary, during the race.
- Ideal amount: 3-6 mg per kg of body weight approximately 60 minutes before the race.
Electrolyte tablets
For athletes who sweat a lot or run in hot weather, electrolyte tablets help prevent cramps and maintain fluid balance.
- Ideal amount: 300-600 mg of sodium per hour , depending on your sweating rate.
Strategies for an effective nutrition plan
- Test supplements during training : Never try new supplements on marathon day.
- Follow a hydration plan : Drink small amounts regularly rather than large amounts at once.
- Avoid excessive fluid intake : Hyponatremia (excess water) can be dangerous and compromise performance.
- Adjust supplementation to the time of the race : On hotter days, the need for electrolytes increases.
Following a proper hydration and supplementation strategy can significantly improve performance and ensure you finish the marathon feeling energized. Adjust these recommendations to your routine and experiment with them in training to find what works best for you.
