Race nutrition and hydration
The longer the race, the more carbohydrate per hour. Drink so you don't lose more than ~2 % of your body weight, but don't overdrink.
Before
A carbohydrate-rich meal 1 to 4 hours before (1–4 g per kg of body weight), low in fat and fibre, and already tested in training.
For races over 90 minutes, carbohydrate loading in the 1–2 days before (around 10–12 g per kg per day) increases glycogen stores.
During (carbohydrate per hour)
Under 45 min: not needed. 45–75 min: small amounts or a sports drink mouth rinse. 1–2 h: up to 30 g/h. 2–3 h: up to 60 g/h. Over 2.5 h: up to 90 g/h, with glucose and fructose blends.
Your gut can be trained: practise race amounts on your long sessions. Start early with small, regular doses.
Hydration
The aim is to avoid losing more than about 2 % of your body weight, which already hurts performance, especially in the heat. Weigh yourself before and after a long session to learn your sweat rate.
Drinking much more than you lose is dangerous (hyponatraemia). You shouldn't finish the race heavier than you started. In long or very hot races, include sodium.
Sources
- Jeukendrup A. A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Medicine. 2014;44(Suppl 1):S25–S33.
- Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement: Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise. 2016;48(3):543–568.
- Sawka MN, Burke LM, Eichner ER, et al. American College of Sports Medicine position stand: Exercise and fluid replacement. Medicine & Science in Sports & Exercise. 2007;39(2):377–390.
General information for amateur athletes; not a substitute for medical advice or a coach.
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