Why, when and how you should drink water during a marathon

  • Brought to you by Buxton Water

As Race Day approaches, the brave and big-hearted among you are getting ready for the starter’s gun. Hats off! By signing up to the Virgin Money London Marathon you’ve won our everlasting respect. And to show it we’d like to share some top runner’s tips with you.

Now we know there’s a lot racing through your mind right now – what will the weather be like, how can I stay hydrated, what shorts shall I wear? Well, you’re on your own with the shorts and weather, but we have a few hydration strategies to help you all on Marathon Day.

Every runner is different

The first thing to remember is that runners come in all shapes and sizes. So, the amount of water you need to drink will vary on your body size and pace.

However, one thing that doesn’t vary is the importance of rehydrating along the way. In fact, just a two per cent reduction in fluids can result in a 10 to 20 per cent loss of performance.

The very best way to ensure this doesn’t happen is to drink more water. The heat and humidity can also hugely impact the amount you’ll need to drink. It stands to reason that you’ll lose more water on a hot summer’s day than in the middle of winter.

Little and often or few and far between?

Unless you’re a top athlete, many think the best strategy on a warm day is to stop and drink at the aid stations. If you stop for 10 seconds at eight to 12 of the drinks stations dotted along the way, you’ll add just one to two minutes to your eventual time. Time that can repay you with 10 to 20 minutes gained by the finish of the marathon.

Why not try one of our Buxton Natural Mineral Water sports cap bottles? They give you a fast and convenient way to deliver much-needed refreshment, even if you’re in the thick of things. They are also a good option for virtual events, where picking up water en route may be more tricky.

Don’t forget hydration during training

And it’s not just the big day that requires the correct level of hydration. It’s important in your training too. That’s the time to work out exactly how much water helps your performance.

And after a hard day pounding the pavement you’ll find a few cool swigs of refreshing Buxton Water can really help speed up your recovery times. This is especially true after the big race, when every sinew, fibre, muscle and bone in your body will be screaming “We did it. We did it. Now can we have a lie down please?”

So, at the Virgin Money London Marathon, get your game face on, stay hydrated and show the streets of the capital who’s boss.

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Water contributes to the maintenance of normal physical and cognitive function and normal regulation of body temperature. At least two litres of water, from all sources, should be consumed per day, as part of a healthy diet and lifestyle.