Drinking Enough to Stay Hydrated

Daily Tip #12 - Tuesday, October 20

Keeping yourself properly hydrated over 26.2 miles can be a challenge. Follow these guidelines:

Before the race: On Friday and Saturday, carry a bottle of water or sports drink with you and sip from it whenever you feel thirsty. Include sodium in your pre-race meals -- salt your food unless your doctor advises otherwise. Sodium helps your body retain water.

Race day: Before you leave the house or hotel, drink a glass or two of water or sports drink. Bring water or a familiar sports drink with you to the start. Water and Gatorade Endurance Formula will be available at Fort Wadsworth and along the course; if you want a different beverage during the race, plan to carry it with you or have friends hand it to you from the sidelines.

What to drink: During the race, drink when you feel thirsty, which may not mean drinking at every fluid station, especially on a cold day. Sports drinks are a source of both calories and fluid. Gatorade Endurance Formula and Poland Spring® Brand Natural Spring Water will be available at mile 3 and every mile thereafter. For two blocks near mile 17, you'll enjoy the Poland Spring Hydration Zone with live music (there will be no Gatorade Endurance Formula at this fluid station).

How to drink: Remember how much and how often you drank to stayed hydrated on long training runs, and follow the same plan during the race. If you're proficient at grabbing a cup and drinking on-the-go, then do so; otherwise, plan to slow down to drink, moving to the side so that you don't block people behind you.

Getting help: If you feel dizzy, confused, headachey, or nauseous during the race, you can stop at a medical aid station -- they're located approximately every mile starting at mile three and at the finish. The symptoms can result from either dehydration or overhydration (which can lead to a potentially dangerous imbalance of water and sodium in the body), so don't just assume that all you need is more fluids. Medical staff and volunteers, including representatives of the Red Cross of Greater New York, will be providing support. Phillips Automated External Defibrillators will be at all medical stations starting at mile 3 to respond to cardiac emergencies. Remember, you're undertaking an incredible endeavor -- getting to the finish line safely is part of your success!