Hydration for marathon

zboy said:

I have been doing some testing of the amount of water/weight i lose
given a certain pace and time. Right now, I am losing about 4 pounds
per hour at 7:00 pace. This is without drinking any liquids during
this time. With this data, can anyone tell me about how much fluids i
should be drinking for a 3 hour marathon? Am I to drink 4 pounds of
water/gatorade each hour?

General rule of thumb is that every one lb weight loss represents ~16 oz
of fluid. This would suggest 64 oz/hour to completely offset fluid losses.

Unfortunately, this is probably beyond the capacity of your stomach to
absorb fluids during a run. You might make half of that or 32 oz. It
will delay, but not eliminate dehydration during the race. You will
need to practice drinking on the run prior to the marathon.

Note: dilute carb-solutions (about 57% or 30-60 grams/32 oz fluid)
improve the body's ability to absorb fluid from the gut and help to
delay a drop in blood glucose (and spare glycogen). You should also
practice that prior to the race.

Lyle

(zboy) said:

I have been doing some testing of the amount of water/weight i lose
given a certain pace and time. Right now, I am losing about 4 pounds
per hour at 7:00 pace. This is without drinking any liquids during
this time. With this data, can anyone tell me about how much fluids i
should be drinking for a 3 hour marathon? Am I to drink 4 pounds of
water/gatorade each hour?

Confused in Cleveland

Your baseline fluid needs when you’re not training are about 64 ounces per
day. On top of that, you need to add your fluid losses from training and
other activities. Becoming fully hydrated typically requires drinking an
amount of fluid equivalent to about 1½ times the amount of weight that you
lost. Replacement drinks with 4 to 8 percent carbohydrates. The
carbohydrates can help your performance during workouts lasting longer than
1 hour. The concentration depends on your tolerance and how warm it is.

Can you take in enough fluid during a long run or marathon to prevent
dehydration? You can postpone its impact by hyrdrating before the run and
during the run by teaching your body to maximize its absorption
capabilites.

Fluid Loss:
Cool day – 2 to 3 pounds of water per hour
Warm day – 3 to 4 pounds
Hot day (above 80 degrees) – 5 pounds per hour
A typical runner can absorb 28 ounces per hour (a little less than 2
pounds). Therefore, on warm or hot days, you’ll incur a steady, progressive
fluid deficit. It's important to practice drinking while running at
marathon race pace until you get good at it.

Phil M.

--
"Learn from the mistakes of others. You can't live long enough to make
them all yourself." ­Martin Vanbee

Housewives and little girls drink during races.

Practice drinking methods on at least one long run before the
marathon. Else you may get it wrong and not feel good during the race.

Quoted message said:

Practice drinking methods on at least one long run before the
marathon. Else you may get it wrong and not feel good during the race.

What a frickin' genius! Wow, I'm just blown away. (he's a [censored]' idiot)

9-11 forget it, it's over. Who cares? Nobody.

Quoted message said:

9-11 forget it, it's over. Who cares? Nobody.

I do and I'm sobody
Never Forgive, Never Forget
9-11-01

Quoted message said:

I do and I'm sobody

You must be a "sobody" who can't spell.

9-11 forget it, it's over. Who cares? Nobody.