On all of your training walks, as well as your long distance walks, you need to stay hydrated. Drink a large glass (16 oz.) of water an hour before going on a walk. The excess water then gets passed before you start your walk. Every 15 minutes to half an hour during your walk, depending on the temperature and the amount you sweat, drink another cup of water. When you finish your walk, end with a big glass of water, and have some salty snacks to replace body salt lost through sweat. If your urine is dark yellow after your walk, you haven't been drinking enough. If it is straw yellow you have been drinking the right amount.
Hyponatremia and Dehydration
New guidelines in 2003 and 2006 tell endurance walkers and runners to let their thirst determine when and how much to drink. More people are obedient to the drinking guidelines and so dehydration is becoming less common, while marathon directors have seen growing numbers of cases of hyponatremia - washing out of body salts by sweat and drinking plain water rather than electrolyte-containing sports drink.
To tell whether you are drinking too much or too little water, weigh yourself immediately before and after your long walks. Gaining weight is a sign of drinking too much plain water - adjust your drinking to switch more to sports drink to replace salts, or eat salty pretzels on your walk and drink a bit less plain water. Losing weight is a sign of dehydration - you are not drinking enough. Use your long training walks to get this right.
Related:
Hyponatremia - Hype or Hazard?
ACSM Marathon Fluid Guidelines to Prevent Both Dehydration and Hyponatremia
Caffeine: Lay off of caffeine before your walks. Not only does it make you have to urinate more often, it removes too much water from your system. If you are a coffee addict, cut back before your walk and treat yourself after you have had a good 16 oz. of water after your walk.
Carrying Water: Part of your walking gear should be a water carrier. Fill your water bottle and take it along to guarantee that you have enough water while walking. Most of us don't drink enough out of water fountains along the way, which may even be turned off during winter. I recommend carrying a bottle during the marathon as well - I have found myself needing a drink between water stations and regretting having not carried one.
ESports Drinks: Sports drinks and electrolyte replacement drinks can be used after walking for more than an hour and sweating. These replace the salt lost by sweating and also are sweetened to give you a jolt of sugar - the energy you need during an endurance event.
During a marathon you will generally be offered water and an energy drink such as Gatorade. Some events use electrolyte drinks that don't have sugars - you need to know that so you can have some energy snacks with you, as you still need those carbs during the event. Know your event and how these are spaced, so you won't drink too little and be caught thirsty between stations, or too much and get into overload.
Do not drink anything new on the day of the marathon. During your workout walks, practice by drinking the same energy drink you know will be offered at the marathon. This way you will know if it tends to upset your stomach.
It is also unwise to use high-caffeine energy drinks during a marathon. A high dose of caffeine can lead to dehydration. Dangers of energy drinks
Next page: > Energy Snacks While Walking
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