How much is enough
Did a bit of running around 6 years ago but pulled my trainers back on in July so I still class myself as a relative beginner.
Im running the Walt Disneyworld marathon in January so currently running around 30 miles a week - long run currently 16 miles.
My question is what do people do for water on long runs. I am using a Nathan belt with two bottles. I reckon this could last me upto 20 miles but does that sound as if Im depriving myself. I dont want to wear a Camelbak if I can help it. Obviously during the race I can collect water enroute.
The other reason for asking this is there will probably be a reasonable temperature difference between UK Autumn/Winter training and Florida raceday (albeit a 5.30am start).
Thanks for any help
Everyone is different. I'll run 20 miles with no fluid - unless its a hot day. I'm not expecting many of those now.
I am no expert, but like Cougie, I can run a long way with little fluid and practice this in training. On a recent marathon (trail) I drank 3 cups of water. However, I did pay very careful attention to hydration for the 3 days before the marathon instead of trying to cram it all in the evening before and the morning of the race.
It's not just the volume, but also what you are drinking. Ideally you need something with all the electrolytes - sodium, potassium, magnesium and calcium, in the right ratios. There are zero calorie version of this.
On a recent train journey, I met a medical doctor who had treated people who became critically ill in long races and he said the key thing was that they were drinking far too much water before and during the race, so that the cell electrolyte concentrations were dangerously low. He said injury from over-hydration was far more common than the inverse.
That is very interesting Questforspeed. I'll have a good look into this, thanks
I have probably the same Nathan belt with two small bottles. On 20 mile runs I usually have all the water - all 600ml of it - drunk by 16 miles and depending on the temperature will either refill at a petrol station tap/pub toilet/garden hose or run the last five miles without anything more to drink.
During marathons I refill as necessary at the water stops and this works great.
hi cymru crawler,i'm glad you asked that question. i train with a camelbak 1ltr water with a zero tablet in if going out for over 1hr 1/2, . Im also doing my first marathon in March and am hoping to run with just a gel belt,getting water from the drink stations and not wear the camel back. are the Nathan belt bottles small enough to use in the race with gels as well? may be worth investing in one. i am hoping in afew marathons-time I will look back and laugh at all my worries/dilemas.
I recently watched a TV prog re hydration which stated that you should only drink when you feel thirsty whilst running, but that hydration before the race is very important. Over hydration kills - dehydration doesn't. I use coconut water at about 10 miles in a HM but only very little and tend not to carry it about with me - never managed carry things when running! But I also drink it before hand as well. Not to everyone's taste I accept, but it does hydrate you naturally and has all the electrolytes needed - but no energy so you need to find something for that probably.
I think it is quite personal though as the others have said - depends how much you sweat - not sure about the men, but don't we women just 'glow'!!
Thanks for all the info.
Im finding that Im taking on less water in recent long runs. Today I did 15 miles and used only one of the bottles. Pretty confident that the two should last at least 20 miles.
I prefer to take my own water to races purely to try and avoid the bun (bottle) fight thet seems to occur at every water station.
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