Marathon Training Tips for New Runners Part Four: Hydration

This series is written by Mike.

What do I know about water? Well, I know I need to drink it or I die. I know that when I didn’t get enough on an 18 mile run, I overheated and nearly fainted.

Are all liquids the same? No! I’m not going to get into the science of how your body breaks down chemicals and processes them in the most efficient manner because I’m not a scientist.

For long runs in the heat (above 75 degrees), expect to drink ALOT! On days we ran in the mid 80s, I went through a 70 ounce Camelbak, plus 64 ounces of Powerade. And I was still thirsty afterwards!

The moral is that if you expect to run long distances, you need to be prepared to hydrate yourself constantly. That means taking a backpack or waistpack full of water, and maybe even a few extra bottles if you have room. If you don’t stay hydrated, you’ll be very prone to muscle cramps, including those painful side stitches, and none of us want those. They are debilitating and they sap your will to continue running.

A little bit about Water vs. Gatorade vs. Powerade
Water is boring. However, I found that Gatorade just makes me more thirsty. In the middle is Powerade. Perhaps it’s less salty than Gatorade, but it quenches my thirst more readily than Gatorade or water. However, I would never rely on just Powerade on a run because I personally don’t think it’s very efficient at keeping my body hydrated. It’s more of a pick-me-up if anything.

There are also numerous powders available to mix with your water that supposedly provide the electrolytes and other nutrients, but I have not yet tried those. Regardless of your source of hydration, make sure you feel like it’s quenching your thirst.

Update: Visit the Marathons for Beginners Collection page to see the rest of the series!

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