The Importance of Hydration and Nutrition During a Marathon

TFN has been educating importance of Hydration and Nutrition for sporting events in the country. TFN believes in science backed health solution that can have sustainable long lasting positive impact on everyone’s health.

We all know that running a marathon is not easy. It requires a lot of planning, preparation, discipline, building stamina and mental strength.  

We have often found that one thing that runners often overlook is the importance of hydration and nutrition. These are two critical factors that can make or break your marathon experience. Proper hydration and nutrition during a marathon are crucial to your performance and health, especially in India where climate conditions vary from region to region and while moving you may notice that water also changes even in the same city, where varying heat and humidity can make things even more challenging. Let’s break down why these elements are so important and how to manage them effectively.

Why Hydration Matters

Average adult body is made up of about 60% water. Let us dive slightly deeper:

Water distribution inside the Body

Water is distributed between intracellular fluid (means inside cells) and extracellular fluids (outside cells). Specific organs and tissues vary in water content:

• Brain: 80–85% water, essential for neural function and nutrient transport
• Lungs: 75–80% water, maintaining elasticity and efficient gas exchange
• Heart: 75–80% water, supporting muscle contraction and nutrient transport
• Liver: 70–75% water, crucial for metabolism and detoxification
• Blood: ~50% water, facilitating circulation and nutrient delivery
• Muscle and tissue: ~75% water, reflecting its high metabolic activity
• Bones: ~31% water
• Teeth: 8-10% water

In addition to this, human skin contains approximately 64% water, with the dermis (thickest layer of the skin) holding about 80% of this water and the outer epidermis 1030%, depending on the layer.  

During a marathon, we sweat a lot, and this leads to significant water loss. If we don’t replace the lost fluids, our body becomes dehydrated, which can have severe effects on our performance and health including skin.

How Dehydration Affects Your Body

• Muscle Cramps: Lack of water can cause your muscles to cramp up, making it difficult to run. Many runners experience painful muscle cramps in the middle as well as the later stages of a marathon due to dehydration.
• Fatigue and Weakness: Dehydration can make you feel tired and weak and can take a toll on your performance. You may struggle to keep up your pace and feel exhausted much sooner than expected.
• Dizziness and Confusion: Severe dehydration can lead to dizziness (which may lead to falling you down) or confusion, putting your safety at risk.
• Overheating: Water helps regulate your body temperature. Without enough hydration, your body may overheat, leading to serious health issues like heat stroke etc.

How Much Water Should You Drink?

It’s important to strike a balance between drinking enough water and not overhydrating. Drinking too much water can cause a condition called hyponatremia, where the sodium levels in your body drop too low, which can also be dangerous.

Let us deep dive into hyponatremia:

Hyponatremia occurs when the sodium concentration in the blood is too low, which can result from either excessive water in the body or insufficient sodium intake or retention. Sodium is a critical electrolyte that helps regulate water balance, nerve function, muscle contraction, and blood pressure. When sodium level drop, water moves into cells, causing them to swell, which can be particularly dangerous in the brain.

General guideline:

• Drink 500 ml to 750 ml of water 2-3 hours before the marathon.
• During the race, drink 100-150 ml every 15-20 minutes, depending on your sweat rate, weather conditions, and personal hydration needs.

The Role of Nutrition During a Marathon

Nutrition is the fuel that powers your body throughout the race. Without the right fuel, your body will struggle to perform, especially during long races like half or full marathons.

What Happens If You Don’t Eat Enough?

• Hitting the Wall: “Hitting the wall” is a term used by marathoners to describe the point when your body runs out of energy, usually after 30-35 km of running. This happens when your body burns through all its glycogen (stored energy) and has no quick source of energy left.
• Lack of Focus and Energy: Without proper nutrition, your mental focus and physical energy will decline gradually. You’ll feel quite sluggish and unable to keep up with the demands of the race let alone to talk about completing it.

What to Eat Before and During the Race:

Carbohydrates are your body’s main source of fuel during a marathon. Here’s how you can manage your nutrition:

• Before the Race: Eat a carb-rich meal 3-4 hours before the marathon. Indian foods like poha, idli, upma, or dalia are excellent choices. Avoid especially heavy, oily, or spicy foods as they can cause stomach discomfort.
• During the Race: For long races, your body will need extra energy during the marathon. Many runners use energy gels, bananas, or sports drinks that contain carbohydrates and electrolytes. Bananas, provide quick energy and help prevent muscle cramps due to their potassium content.
• After the Race: After finishing, focus on refuelling with a combination of carbohydrates and proteins. Simple Indian meals like dal-rice, paneer with roti, or vegetables & dal with roti are good options to help your body recover.

Electrolytes: isn’t Just Water, but Salts Too:

When you sweat, you lose more than just water—you also lose electrolytes, including sodium, potassium, and magnesium. Electrolytes are essential for muscle function and keeping your body’s fluids balanced. Without enough electrolytes, you could experience muscle cramps, fatigue, or dizziness.

How to Get Electrolytes During a Marathon:

• Drink sports drinks that contain electrolytes, especially on hot days.
• Eat foods like bananas or salted snacks that can help replenish lost sodium and potassium.       

Impact of Poor Hydration and Nutrition

Failing to properly hydrate or eat during a marathon can lead to poor performance or even serious health issues. Some common consequences include:

• Decreased Endurance: If you don’t stay adequately hydrated or fuelled (lack of stored glycogen), your body will tire faster, and you won’t be able to maintain your pace.
• Risk of Injury: Dehydration can cause muscle cramps, which may lead to injuries.
• Heat Stroke or Exhaustion: In India’s hotter climates, not drinking enough water can result in heat-related illnesses.
• Poor Recovery: Without proper nutrition, your body will take longer to recover after the marathon, causing soreness and fatigue for days.

Marathons are doable and will be rewarding but require early preparation as they are simply not about just running. If you focus on your hydration and nutrition, you’ll not only feel better during the event but also perform at your best. Whether you’re running in Delhi, Mumbai, Pune, Indore or Bhopal or any part of India, you will have to consider hydration and nutrition planning early that can help you to start good and end with a solid finish!

TFN brings expertise to guide you in your journey so that you remain focussed on outcome while maintaining optimum level of performance and health. You remain well hydrated, energized and healthy.