Running a marathon is a demanding event that puts intense demands on the body. A good hydration and nutrition strategy is essential to maintain energy, avoid fatigue, and optimize performance. Here are our tips for managing your nutrition and hydration during a marathon.
The importance of hydration during running
Hydration plays a crucial role in regulating body temperature and preventing dehydration.
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Drink regularly : It is recommended to drink between 150 and 250 ml of water every 15 to 20 minutes.
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Alternate water and isotonic drinks : Energy drinks help replace electrolytes lost through sweating.
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Avoid excess water : Drinking too much water can lead to hyponatremia, an imbalance of sodium in the blood.
Nutrition during a marathon
Carbohydrate intake is essential to maintain constant energy throughout the race.
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Consume fast carbohydrates : Energy gels, bars and compotes are ideal for immediate intake.
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Follow a regular rhythm : Take 30 to 60 g of carbohydrates per hour to avoid hypoglycemia.
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Test products before the race : Make sure your body tolerates the foods consumed during exercise well.
Phased feeding and hydration strategies
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Before the race : Hydrate properly and eat a breakfast rich in complex carbohydrates.
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During the race : Adopt a hydration and nutrition plan consistent with your needs.
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After the race : Rehydrate with a recovery drink and eat a snack rich in protein and carbohydrates.
Conclusion
Proper hydration and nutrition are essential for marathon success. By planning and testing your training strategy, you'll optimize your performance and avoid energy dips. Prepare well and have a good race!
