Staying Hydrated when Training for and Completing the Marathon

Running a marathon, or even a long run in preparation, is a daunting task. One of the primary challenges in successfully completing such a run is staying hydrated. Water is a necessary part of the various energy systems in the body, and if you become dehydrated, it won't be long before you are forced to start walking. With that in mind, here are some tips regarding the specifics of hydrating on the run:

What should you drink on the run? While water itself is ok, Gatorade or other sports drinks are superior. Although you don't need these sugary fluids at your desk at work, during vigorous exercise they have a number of advantages over water. First, unlike water they provide carbohydrates, which are necessary to replenish during a long distance run. Secondly, they contain electrolytes which are lost through sweating.

How do I drink on the run? It would be difficult to run 20+ miles carrying a bottle of fluids; fortunately, there are a number of alternatives. First, you can fill bottles of water or sports drink and plant them at various places on your training course beforehand. Don't worry, most people will not pick up a bottle of unidentifiable fluid on the side of the road or running trail and drink from it!

There are also various pieces of running gear that you can buy to help you take along fluids. One such device is a camelbak. These are belts or backpacks that have bladders inside that you fill with fluid. Although a bit cumbersome, the bladders are designed so the weight of the fluid is distributed evenly, so it's not as awkward as you might think. Running supply stores also sell "energy belts" that can hold a small water bottle as well as your sports gel or gummy bears that you might use for recarbing on the run.

What about race day? First, if you are doing long runs in preparation for a marathon, you should always find which type of fluid that the marathon will be using and use that fluid in your training. This way you will be used to the sports drink that you are refueling with, and you will know that your stomach can tolerate it (and thus avoid the embarrassing detour to the port-a-potty).

Other than that, you will notice that it's significantly more difficult to drink from a paper cup than from a plastic bottle. To avoid splashing sticky neon-green liquid all over the front of your singlet, pinch the rim of the cup into a "V" shape and tip it back carefully.

If you follow these tips, you will get more out of your training runs and make that 26.2 mile test of endurance a little easier.