Pre-race hydration is very important for marathon running.Within 2 hours before the race, you should hydrate with 300-500 milliliters of water, adjusting based on the specific temperature, humidity, and race distance. The amount should be enough to avoid a feeling of fullness.

On race day, the first thing to do after waking up is to start hydrating. This is the best time for hydration. Upon arriving at the race venue, visit the restroom before the start to get your body into a state of water metabolism. Then, hydrate with about 200 milliliters of water before starting the race.

Thirst indicates severe dehydration

Friends, don't worry about needing to use the restroom after drinking this water; it won't affect your performance.For a marathon, the body converts water into sweat much faster than into urine. Generally, feeling thirsty indicates severe dehydration, and hydrating at this point is too late, which will inevitably affect performance and even health.

Hydration Knowledge - During the Race

Drink small amounts frequently, alternating between water and sports drinks

For regular runners, it's recommended to hydrate at every water station during the race. Alternate between water and sports drinks. Unlike other sports, don't drink a lot at once during a marathon, as this will burden your stomach and kidneys. Each intake should be 100-200 milliliters. Drinking small amounts frequently will help you maintain a clear mind and good condition.

A small tip for consuming sports drinks: drink the sports drink first, then hydrate with water for better absorption.

Energy Gel Supplement Tips

For beginner runners, there are also tips for consuming energy gels.

There will be a sign 100 meters before each supply station. At this point, take out the energy gel, open it while running, and chew it slowly. This way, you can finish it before reaching the supply station and then hydrate appropriately. This helps with digestion and prevents throat stickiness.

Indicate when entering and exiting water stations to avoid collisions

In a marathon, there are many participants, so safety becomes a crucial concern.

When entering a water station, signal with your hand, just like a driver using a turn signal, to alert those behind you not to bump into you. The same applies when exiting the water station to avoid collisions with runners moving straight ahead.

Water stations will be set up along the entire course, providing purified water and sports drinks. When drinking, pinch the paper cup to avoid spilling and choking. This way, the water flows through a small gap, and if someone bumps into you, the water won't spill out.

Hydration Knowledge - Post-Race

Determine hydration needs based on urine color

After the race, besides normal eating and stretching, the most important thing is to continue hydrating with water and sports drinks.

Beginner runners can determine their hydration needs based on the color of their urine. Generally, hydration is sufficient when the urine color is normal and clear.