A marathon winner often loses three to four kilograms and consumes very little—you'll see them sipping water or sports drinks every few kilometers, but that's it. "There is no 'one litre per hour' ideology that others adhere to." In fact, the more active you are, the more water you need, so if you're not getting enough, you're already doing something wrong.
If you don't drink enough, your body will switch on its hydration mechanism and start to remove other things from your bloodstream in order to balance out the salt level. This could include blood cells or muscle tissue, which is why athletes who skip drinking during competitions tend to suffer later in the race.
The human body is very efficient at removing excess sodium through our urine and feces, but if we stop moving for too long, these pathways can close up and prevent us from losing any more salt through our urine. The only way to bring this about is if we consume less salt than we lose through our urine each day. If we don't, then the salt balance in our bodies will be disrupted and we risk developing high blood pressure or edema (water retention).
In conclusion, you should never feel thirsty while running because this means you are already dehydrated. It is important to replace what you lose via sweating and urination to keep yourself healthy.
Tucker concurs. "Athletes who lose the most fluid are generally the victors in races, which makes sense because they're racing the quickest and so have the greatest sweat rate." And while you're running at 3 minutes per kilometer, you don't have time to drink much. But even if you did have time, there's no need: "The human body is very efficient at retaining heat," Tucker says. "So unless you're experiencing other problems with dehydration, like dizziness or fatigue, you won't suffer any long-term effects just from not drinking enough."
The best advice for runners looking to improve their performance is simple: Run more often and longer. That way you'll get used to the stress of the distance and be able to adapt to it as your body gets stronger.
But if you want to know what amount of water to drink during a race, there are several factors that should be taken into account. First, your weight: The more weight you lose through sweating, the more water you need to drink. Second, how hot it is: If it's 100 degrees outside and you're sweating like crazy, you need more water than someone else out there in 90-degree weather. Third, how active you are: If you're sitting on the sidelines waiting for a break in the action before you sprint again, you don't need to drink anything. If you're running all over the place, you do.
You risk not getting enough water and gasoline if you don't bring your own. It is advised that runners consume 6 ounces of water every 20 minutes. The other side of this is that marathons have previously ran out of water! It's uncommon, but it does happen, like in the heat of the 2007 Chicago Marathon. In that race, only one runner was taken to the hospital because he didn't drink enough.
The best advice is to drink enough so that you don't feel thirsty during the race. Try to avoid drinks with aspartame or sugar in them. Those ingredients can cause stomach problems for some people.
If you do experience diarrhea during the race, then you will need to replace its lost fluids. You can do this by drinking more liquids or using special supplements. For example, Fleet Feet Sports sells an energy gel that contains carbohydrates and sodium chloride to re-hydrate you properly.
Another option is to use Succadex. This is a medication used to treat dehydration caused by diarrhea. It replaces those lost fluids and helps you finish the race.
Last, but not least, be sure to drink enough before, during and after the race - especially in hot climates where losing water through sweating is common.
Sports nutrition throughout the race During the marathon, the participants all attempted to consume at least 60g of carbs every hour. They did this by taking 15g of carbs and 150 mL (5 fluid ounces) of water every 15 minutes for the duration of the event.
At regular intervals during the race, the participants would also receive small amounts of glucose or sugar in a gel or liquid form. This is used as fuel by the body and replaces any energy that may have been spent running up hills for example. It can also give people with type 1 diabetes more control over their blood sugars.
At the end of the race, everyone who had finished the course was given a medal and a piece of cake. However, some athletes are given supplements after races to help them recover more quickly or reduce their risk of injury. For example, they might be given antioxidant vitamins or glucosamine if they've done too much running.