What to drink on Marathon day?

What to drink on Marathon day?

The day of the marathon, your goal is to prevent dehydration so you stay out of the medical tent! Be sure to drink extra fluids (water, juice, sports drink) the day pre-marathon and then on Marathon Morning, drink up until 2.5 hours before the start. This gives you time to urinate the excess before getting into the corral. (Your kidneys need about 90 minutes to process fluid.) Then, tank up again 10 to 15 minutes before the start of the marathon.

During the marathon, prevent dehydration and hypoglycemia (low blood sugar) by drinking 6 to 8 ounces of sports drink every 15 to 20 minutes, depending on the weather, your body size, your sweat rate, thirst, and pace. Because sports drinks contain carbohydrates (sugar), they can fuel both your muscles and your mind. They invest in greater stamina and endurance.

If sports drinks upset your stomach, drink plain water and nibble on energy bars, hard candies, jellybeans, gels, chomps, or other carbs that you can tuck into a pocket.

Whatever you do, do not OVER-hydrate. If your stomach is sloshing, stop drinking!

Resources: Nancy Clark’s Sports Nutrition Guidebook

Food Guide for Marathoners: Tips for Everyday Champions

Written by Nancy Clark MS RD CSSD

Nancy Clark, MS, RD, CSSD is an internationally respected sports nutritionist, weight coach, nutrition author, and workshop leader. She is a registered dietitian (RD) who is a board Certified Specialist in Sports Dietetics (CSSD). She is also a certified WellCoach. Nancy specializes in nutrition for performance, life-long health, and the nutritional management of eating disorders. She counsels both casual exercisers and competitive athletes in her private practice in the Boston area (Newton, MA). Some of her clients consider her to be their food coach, others their food therapist. Regardless, she enjoys the challenge of helping sports-active people transform their suboptimal eating habits into effective fueling plans. Nancy Clark's Sports Nutrition Guidebook, a best-selling resource, has sold over 550,000 copies and is now in it's new fifth edition.
Website: http://www.nancyclarkrd.com

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