For the best marathon performance, proper hydration is crucial. The body loses fluids through sweat when running a marathon, which can result in dehydration. Reduced endurance, increased fatigue, and a higher risk of heat-related illnesses can result from this. It’s crucial to hydrate properly before, during, and after the race in order to avoid them. It is advised to continue consuming 17–20 ounces of water for two to three hours prior to the race, and 7–10 ounces every ten to twenty minutes while running. Electrolytes and other essential components are combined in UCAN Hydrate Powders, a naturally sweetened, practical powder that helps you stay hydrated while fueling your workout.

HOW TO STAY PROPERLY HYDRATED DURING MARATHON TRAINING

It’s crucial for both health and performance that runners stay hydrated. Our body temperature is regulated by water, and it also flushes out waste, aids in supplying energy to our cells, and our whole body. Hydration is important for maximising performance, minimising cramping and damage, and improving recovery.

1. Eat water-rich foods like fruits and vegetables. You can try to combine a mix of fresh or frozen chopped fruit for a fruit salad or make a tropical green smoothie with mango, pineapple, banana and spinach.
2. Drink fluids regularly throughout the day, consistently, not just during and after runs.
3. Take UCAN Hydrate Powder with you for a sugar-free electrolyte replacement that’s sure to optimise hydration and keep you going strong all day long.
4. Gradually increase fluid intake as training progresses.

COMMON MISTAKES RUNNERS MAKE IN HYDRATION DURING A MARATHON

YOU WAIT TILL THE LAST MINUTE TO HYDRATE

You push your run without drinking water while you should have kept your hydration level up all the way through your marathon. In order to properly hydrate for a marathon or half marathon, you must start planning your fluid intake well in advance of the start of the event.

YOU DON’T HAVE A HYDRATION STRATEGY FOR RACE DAY

Maintaining proper hydration might help you stay focused and reduce exhaustion during the run. Depending on the weather, pace, and size of the runner, each person has different hydration requirements. A customised hydration strategy can guarantee an optimal fluid intake. It’s always good to have your own hydration plan.

YOU DRINKING TOO MUCH LIQUID

While not drinking enough is bad, over drinking is just as bad or not worse. During the race, stomach discomfort can be caused by consuming an excessive amount of fluid at once. That is why you need to pace yourself when you’re drinking just enough to keep up your hydration level.

For a great marathon performance, maintaining proper hydration is essential. Dehydration can be avoided, electrolyte balance is preserved, energy levels are sustained, and stomach problems can be avoided with proper hydration. Prioritise your hydration and make it a significant part of your training for a marathon with our selection of UCAN Hydrate Powders available in 4 tasty flavours to support your race and day-to-day hydration.