Marathon Drinking

The human body is close to 70 percent water. This water is what allows human muscle cells live and function. The body’s fluid levels must be consistently high in order for cells to function properly when they are most needed. A beneficial increase in fluid consumption helps promote endurance as well. This is because an adequate water supply allows the cells to work efficiently and consistently. Another reason water intake is important is that it acts controls the climate inside the body. Sweat from the body during exercise evaporates and draws heat away from flesh. In extreme but rare occasions, even death can be caused by a lack of fluid in the body’s system , since the body will not produce enough sweat to cool itself down properly.

The Best Drink

There is a great deal of debate about what the best fluid to drink when training for a marathon might be. The one thing that has been decided is the amount of fluid that the body needs. Water and sports drinks, such as Gatorade, are both excellent, but it all depends on what exactly the body requires. Sports drinks have electrolytes and are usually comprised of less than 10 percent carbohydrates. The carbohydrate content causes it to get absorbed into the system faster than water. Only runs that are longer than an hour will benefit from drinking a sports drink before and during. Towards the end of the run, the carbohydrates will provide an extra boost of energy. Physical activity, however, will slow down if drinks contain too many carbohydrates. Examples include soda pop and fruit juices. A little flavour is the draw that makes sports drinks so popular among many runners. The sodium in the drink enhances the flavour, but causes the drinker to become thirstier and drink more than he would normally drink.
Water is, on the other hand, more convenient and less expensive. Under normal circumstances, eight glasses of water per day make up the recommended volume of fluid intake for the average athlete. In order to get this much water comfortably into the system, it is necessary to drink water all around the clock, and with every meal. In the hottest and most uncomfortable weather, the amount of water can increase to as much as twelve to sixteen glasses, which is a real challenge.

When and How Much Fluid?

The best way to ensure a lasting supply of water is to go into a marathon with the most amount of water in the system possible. During a race, the best way to keep fluids in the body is to stop at every available station. A popular strategy is to bring a jug of water to the race or to have a friend or family member standing on the sidelines with water. This way, crowded running stations will not waste valuable time. After any run, the continued intake of fluids will ensure that an adequate supply is kept available within the body. Another very effective strategy is to continue a concentrated fluid intake at all times, so that it is already available at the start of the next race.

When to Drink?

there are four very important times fluids should be consumed Besides drinking fluids throughout the day.
1. Two hours before any run, sixteen fluid ounces of intake will make sure the right amount of fluids will be present for the start of the race. At this stage, many racers prefer a sports drink to water for the added carbohydrates.
2. Hot, humid days and long distances do not mix. However, when they are simultaneously present, hydration of the body is of paramount importance. A runner should drink fluids early in the race instead of waiting until he is thirsty. Once that thirsty feeling arises, the body is dehydrated, and so it is important to always stay ahead and keep consuming fluids. How much is needed depends on many factors. Body size, running distance, and even the weather can all come into play.
3. Fluid should also be consumed for at least two hours after a run. Weight loss can occur after a long race, and it is recommended to drink at least two cups for every pound lost during the run. This is also a good time to eat a little and attempt to re-stock the carbohydrates that were lost during previous half of the run. Sports drinks help replenish not only carbohydrates but also the glycogens that have been lost, and are thus very popular.
4. Throughout the entire day and night before the run, water should be consistently consumed in order to replace any fluids lost through sweat and urination. Sports drinks are not necessary when in rest, as long as water is adequately being consumed and enough sodium is still being taken in through regular and balanced meals.
Determining if Enough Drinking is Taking Place

Two methods exist for the purpose of monitoring and modifying fluid intake and ensuring its consistency. Weight checks, conducted on a daily basis, can accurately regulate this process. Morning checks when the bladder is empty is recommended, followed by the consumption of at least fifty percent more fluid than the amount of weight that was lost. Of course, a half-pound margin should always be taken into account when calculating weight gain or loss.
Tracking urine quality and quantity is a more direct method of monitoring fluid loss, and can also present a good deal of data about the body’s current condition. Dark, yellow urine that appears in low quantity indicates a dehydrated body, while pale yellow urine with a frequent appearance denotes a complete and plentiful supply of fluids.
Concerning fluid intake, the old saying, “too much is not enough” fits well. Drinking too much is rarely an issue. In most cases, the body will rid itself of any unnecessary fluids via urination. A good policy when hydrating is to drink a few more cups than is necessarily needed.

Heat Acclimatization

The heat and humidity on a marathon day is not a controllable factor, but preparation for running under those conditions is always an option. The body prepares naturally for changes in seasons, but the weather can change rapidly, day to day, without allowing preparation for the changes. If training normally takes place in cool weather and the athlete will be running a marathon in hotter weather, this training method should be used starting three weeks before the race. Dressing warmer than usual for this kind of activity helps acclimate the body to heat, but it is important to remember that even more fluids will be required to ensure a safe fluid level. Training intensity should also be decreased during the first week in order to allow the body to get used to the unusual conditions. Regardless of any acclimatization level, it is always prudent to check the weather for the next day. Preparation well in advance is important if it is going to be considerably different from what is normal for training.

What to Drink as part of a Daily Diet:

A daily, fresh supply of water is required in order to maintain a good balance. Chronic dehydration can cause an increase in appetite, resulting in weight gain, which means that six glasses of fluid should be consumed each day. One main reason runners worry about is it causes an increase in the appetite which will lead to weight gain. Twice the aforementioned amount should be taken in when training or exercising, over half of which should be water. Coffee and beer are two drinks that are top picks for some runners, but these are highly controversial, see below.

Coffee

Coffee’s high levels of caffeine have been witnessed improving some runners’ times. However, this can be accompanied by unsteady heart activity, and can aggravate the effects of high blood pressure, gout, and ulcers. It has been proven that 20 percent of the population has a negative reaction to too much caffeine. It can also cause stomach spasms and hyperactivity. Caffeine may even be likely to cause headaches, sleeplessness and high anxiety. Studies have also proven that caffeine will increase heat production. When a race is on a hot day, it can be a very bad time to drink coffee. The effects are certainly noteworthy.

Alcohol & Beer

Alcohol is another fluid that should be fearfully avoided when attempting to achieve adequate fluid intake before a competition or training session. Body fluid loss is actually more likely to result from the consumption of alcohol. Alcohol and caffeine are not, however, entirely forbidden. It is important to remember that timing and appropriateness are the key factors to consider. For example, it would not be wise to drink a beer or a coffee while training or in a marathon. If alcohol or caffeine is to be consumed the night before, do it in moderation and follow the recommend fluid consumption above. Beer also causes frequent urination, which will cause dehydration. Studies have shown that one beer can even lower heat tolerance for up to 3 days. Alcohol in small amounts, timed well on the night before a race, can help promote deep sleep and relaxation. Without moderation, however, the effects of alcohol can be a disastrous detriment to a runner’s performance.

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