Hydration Strategy

Introduction

Sport : Full Marathon

Participant: Full Marathon Runner

This hydration strategy was prepared for an athlete which involve in full marathon event. The
marathons are set at 42.195 km (26.2 miles). This athlete has 2 times of experience in full
marathon.

EVENT GOALS TYPE OF WATER TIME TAKEN TO

AND TAKE WATER AND
ELECTROLYTES ELECTROLYTES

-BEFORE - To make sure the athlete Mineral water 500ml 1-2 hour
fully hydrated prior to before event
game
Isotonic sport 500ml 0-1 hour
- Avoid gastrointestinal
drink before game
upset before game

DURING - Stimulate rapid fluid Isotonic water 20-40 fluid ounces of

absorption sports drink every
- To get the quick-acting hour (about 8 fl. oz.
every 15 minutes).
carbohydrate's effect
on energy level Banana 1 banana only
- Help in balance water
retention
- To prevent declines of
performance

AFTER - To supply body with new Mineral water Drink ml equal to

electrolytes body weight loss and
- To prevent dehydration monitor urine colour.
- To promote overall
Hypertonic sport
recovery drink

Banana 1 banana only

Bread 2 slice of bread

Conclusion

In a nutshell, water play a big role in marathon event. Hydration strategy is a must for marathon
athlete as it is specifically calculated to prevent muscle cramp causes by dehydration. With
hydration strategy, we are organized to take specific drink or food at a certain time to provide
the nutrition that the body needs in order to continue the marathon in good condition.