What to drink when running a marathon What to drink when running

April 23, 2023

Sports drinks are a necessity in marathons. You may not get better at sports performance by drinking them, but when you are in a dehydrated situation, performance will definitely deteriorate or even cause injury. Since it is so important, which drinks do we need to drink? What should we drink to get it just right?

Energy drinks

Energy drinks usually contain a higher concentration of carbohydrates (8% to 11%) than sports drinks (6% to 8%), which can slow down gastric emptying (slowing down the rate at which nutrients leave the gut) and slow down the efficiency of absorption in the gastrointestinal tract, especially when energy is expended rapidly during exercise.

Sports Drinks

Sports drinks are designed to be used during and after exercise and contain the appropriate electrolytes (sodium and potassium) to promote maximum absorption efficiency in the gastrointestinal tract.

Which drinks to drink when running a marathon

Sports drinks. Because energy drinks have a sugar concentration of about 10-12g per 100ml or 25-31g per 250ml, which is about the same concentration as most soft drinks (e.g. Coke, Sprite, etc.), and because they stay in the gastrointestinal tract longer than regular water or sports drinks, they do not provide effective hydration and electrolyte replenishment in a timely manner, which is why energy drinks cannot be used as This is the reason why energy drinks cannot be consumed as sports drinks.

How much should be added?

The basic principle is 177-296ml of water every 15 minutes. If the weather is hot and the running time is long, electrolytes can be added to the water, and the goal is to keep the body sweat loss within 2% of body weight. There is a simple sweat rate method that can help measure sweat loss before and after running, and also help to understand how much water needs to be replenished between runs. Weight difference before and after running (g) + fluid intake (g) = sweat volume (g) Sweat loss ÷ running hours (hr) = amount of fluid to be replenished per hour (g) Fluid intake per hour ÷ 4 = fluid intake per 15 minutes (g)

Don't wait for thirst to drink

It is best not to wait until you are thirsty to drink, otherwise you may have the dilemma of not being able to find a water station when you are thirsty. Many races have a water station about 1.5 km away, so you need to plan in advance how often to refill and how much water to refill at a water station.

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