The New York Marathon and Colchester Half Marathon have just passed this weekend, and as always hydration was a big shortfall for many athletes. Although nutrition and hydration for athletes is a complex subject, here is a quick pointer on maximising hydration when competing in a marathon:
Make sure you know where the hydration stations are and be sure to grab a cup off each station. When you get the cup pinch or crush the top to form a funnel enabling you to take easy gulps (minimising spillage) every 3-5 mins. In self supported races you can even run with bladders, hip belts and other bottle carriers to enable you to readily hydrate.
Eberle, S, G. (2014). Endurance Sports Nutrition. Fuel your body for optimal performance. IL: Human Kinetics.