Kanavu cross country run

What is the ideal intake of water while running in marathon? Do’s and Don’ts.

The ideal intake of water during a marathon varies due to factors like weather, sweat rates, and personal needs. Follow these critical do’s and don’ts: Stay hydrated by drinking water regularly, use aid stations, and listen to your body’s thirst signals. Avoid overhydrating, chugging water, trying new strategies on race day, and ignoring warning signs of dehydration. Find a balance for an enjoyable race experience.


1. Stay Hydrated: It’s essential to stay hydrated throughout the race to prevent dehydration. Dehydration can lead to a decrease in performance and even health risks. Drink water regularly during the race to maintain your fluid balance.

2. Start Hydrating Early: Begin hydrating well before the race starts. Drink water in the days leading up to the marathon, and have some water on race morning to ensure you start in a well-hydrated state.

3. Use Aid Stations: Take advantage of the aid stations provided by the marathon organizers. They typically offer water and sometimes sports drinks. Grab a cup and drink while walking or at a slower pace to avoid choking or spilling.

4. Listen to Your Body: Stay attuned to your body’s thirst signals and hydrate accordingly. Individual hydration requirements vary, so respond to your body’s cues for optimal performance and safety.

5. Consider Electrolytes: For longer races like marathons, you may also need to replenish electrolytes lost through sweat. Some aid stations provide sports drinks that contain electrolytes, or you can carry electrolyte supplements if needed.


1. Don’t Overdrink: While it’s essential to stay hydrated, overhydrating can lead to a condition called hyponatremia, where the sodium levels in your blood become dangerously low. This can be as harmful as dehydration. Drink to quench your thirst, but don’t force excessive amounts of water.

2. Avoid Chugging Water: Instead of chugging a large amount of water at once, take small sips regularly. Gulping down a lot of water quickly can lead to discomfort and may not be absorbed efficiently.

3. Avoid Trying New Strategies on Race Day: Don’t try a new hydration strategy during the marathon. Stick to the hydration routine you’ve practiced during training to avoid any surprises or potential issues.

4. Avoid Relying Only on Thirst: While thirst is a good indicator, during intense physical activity like running a marathon, you may not always feel thirsty until you’re already dehydrated. So, in addition to thirst, take regular sips of water.

5. Don’t Ignore Warning Signs: If you experience signs of dehydration, such as dizziness, extreme fatigue, or dark-colored urine, don’t ignore them. Stop at the next aid station and rehydrate.

Remember, every individual is different, so it’s essential to find a hydration strategy that works best for you through practice during your training runs. Proper hydration is crucial for a successful and enjoyable marathon experience.