Meeting My Hydration Needs for the Marathon

I’m training for my third marathon this month  with the hope of shaving at least 10 minutes from my previous time.

After finishing two marathons early this year, I realized that I need to respect the distance and prepare for it.  My weekend training started from 15K;  I am now running more than thirty kilometers.  I slowly built it week by week, with rest weeks from time to time.

An Ideal Marathon Support Group

Preparing for the weekend long run is like preparing for the marathon day itself.  I remember my 30K long run from Bacolod to Mambukal last October.  Everyone in the family was into it:  Papa drove the support vehicle.  Mama took charge of the nutrition and hydration (except that her idea of nutrition is to fatten me up after the long run with cansi and inasal).  She did the grocery for the banana, ice, water, and sports drinks.  Quennie was there for support,  and to keep explaining to mama why I have to run 30K.  I was so pampered!

Hydration break during my Bacolod-Mambukal Run last October

Training alone

But here in Manila, I train alone.  I rely on convenience stores along my training route to buy my nutrition and hydration needs.  For nutrition, it is usually a light chocolate bar.  I don’t eat often.  I just consume a bar when I feel hungry after about 20K.  For hydration, it’s different.  I drink almost every 5kms.  I can run hungry but I can’t run thirsty.

In my previous post, ‘How to Avoid Sudden Death During A Marathon’, the International Marathon Medical Directors Association (IMMDA) recommends to take only a sports drink or its equivalent to prevent sodium loss during a workout of at least 10K.  That is how important hydration is when you participate in any endurance sport like running.

Ice cold hydration supply during my Bacolod-Mambukal Run last October

Furthermore, I made a related post on the ‘Three Important Tips For Proper Hydration’. It says that drinking less or drinking too much can be fatal.  This article provided a suggested total amount of sports drink to consume during a run based on your finish time.  This is just a guide and not an all- for- one solution.  But based from my trainings, I can closely follow the recommended amount.

Knowing how important hydration is, I have the convenience stores mapped out in my route to make sure I can have a bottle whenever I need them.  I could pass by a total of 7 convenience stores for a 10K run.

Where and what I buy

I buy the 500 mL bottle 4-6 times for a 30K run.

I was surprised to buy a Powerade 500mL at the suggested retail price of 29 Php only in a convenience store.  I have been making my stops here to hydrate myself and be powered up for the entire distance.  It’s just 29 Php for all the flavors of Powerade:  Berry Ice, Orange Burst, and Mountain Blast.

Powerade at Takbo.ph Runfest.

Powerade also comes in a sportscap bottle.  I tried it, though I prefer the twist cap for a bigger opening when I drink.  I am more of the gulp-type when hydrating.  I take a big gulp, not sips.  Try to experiment for what works with you when you train.

Is Powerade enough for hydration?  Yes it is.  Powerade has the right amount of electrolytes and carbohydrates that provides effective hydration and energy.   As stated in the related post above, the added carbohydrate and electrolytes speeds up the absorption of fluids, adds the energy fuel, and balances the electrolyte content in the body.  It is not just a thirst quencher but an empowering drink that challenges the drinker to be at his or her best.

Hydration Support from Powerade during the Takbo.ph Runfest.

I know a lot of you are preparing for a 32K or a 42K before the year ends.  What’s your plan for your hydration needs – while training and during the marathon?

Photo credits:  Donna Fuentes and Brando Losaria