Memorial Hermann Sports Medicine Institute
As the Houston Marathon approaches, runners are preparing their bodies for the intense physical demands of the 26.2-mile race – and hydration and nutrition are integral parts of a training program. Licensed athletic trainer Abby Trammel offers tips to stay hydrated and healthy.
Hydration
It is important for runners to drink early and often before and during the marathon. Athletes shouldn't wait until they get thirsty to reach for a cup of water, because by then they are already dehydrated.
"A lack of hydration results in less oxygen and fuel being delivered to muscles," said Trammell. "This causes slower running. During an endurance race, a runner should consume six to eight ounces of water or sports drink every 15 to 20 minutes."
During the marathon, water stations will be located approximately every mile.
In preparation for the race, athletes should make sure they are drinking plenty of water or sports drinks up until the night before the race.
"Sports drinks like Gatorade offer electrolytes," said Trammell. "The most important electrolyte, sodium, helps your body's muscles retain water. Runners should experiment and find their proper water/sports drink balance during long runs before the actual marathon. That way, they will know what is best for their body during the event."
In addition, alcohol dehydrates a runner and should be avoided when preparing for a marathon. Caffeine is fine if it doesn't upset the runner's stomach. In fact, some studies have shown that it can enhance an athlete's exercise routine.
Nutrition
Throughout the training process, it is important that the runner’s diet complements the training regimen. One important aspect of a marathon runner’s diet is carbohydrates.
"During training, athletes need to replenish their glycogen stores after a run to store energy for the next run. They should begin eating carbohydrates within the first hour following a run,” said Trammell.
Complex carbohydrates, including whole wheat breads, bagels, fruit juice and pasta, are the proper form for runners. As the training gets more intense, runners should have seven to 10 grams of carbs per kilogram of body weight per day. The diet should also be low-fat.
"We recommend runners lower their fat and protein intake while increasing their carbohydrate intake," said Trammell. "Runners need to remember it is important to increase overall caloric intake to meet the body's needs while training. A general rule is 100 calories per mile. It doesn't matter if you have several small meals or fewer large meals, as long as you are getting appropriate nutrition."
Carb Loading
- Many runners utilize carb loading to store more glycogen in their muscles. It is a two-step process:
The week before the marathon, adjust carb intake to 40 percent (reduced from the typical 60 percent) of the day's caloric count. This creates room for energy to be stored. - Three or four days before the race, increase carb intake to 70 percent of the day's caloric count and cut back on training to keep the carbs in the system. This increases glycogen storage.
"By carb loading, the body will store more water," said Trammell. "At first, you will feel a little stiff and heavy, but that will go away once you start exercising."
Finally, sports gels are small packets of condensed carbohydrates that runners can easily consume during the marathon. They can provide a boost, but athletes should experiment with different types to ensure the gel works for them and does not upset their stomachs.