What to drink during a marathon? don’t forget these essential ingredients!

Running a marathon requires serious strength and endurance. Proper preparation is essential – but no matter how fit you are, reaching the finish line will be tough if you don’t stay hydrated. Your body loses a lot of fluids during a long-distance run. On top of that, it also depletes important nutrients like vitamins and minerals. So how do you replenish them? In this article, we’ll show you the key products that can help you do just that!

Staying hydrated during a marathon – it’s not just about water

A marathon is 42.195 km long – which says it all: staying on top of hydration (and more) is absolutely crucial. It’s not only one of the keys to reaching the finish line, but also to keeping your body in good shape.

That’s why, in most organised marathons, there are designated refreshment points every 5 km or so. Runners can grab drinks (usually in small cups or bottles), as well as snacks like bananas, chocolate or gummy sweets. These are designed to give runners a quick energy boost and help replenish nutrients lost during exertion.

It’s worth taking a closer look at what really affects the body during a marathon – and what exactly you should drink.

Water during a marathon – how often should you drink?

Depending on the intensity of the run, personal factors (like body weight and sweat rate), and weather conditions, the body loses between half a litre and two litres of fluid per hour. You need to keep replenishing these fluids as you go – otherwise, after just a dozen or so kilometres, you may experience serious muscle problems and energy crashes.

Try to drink water every 30 minutes or so (or every 5 km). Don’t gulp it down too quickly though – that can cause discomfort, or in extreme cases, hyponatraemia (an electrolyte imbalance). A few small sips are enough.

But water alone isn’t enough. OSHEE drinks also provide excellent hydration. They’re packed with ingredients that support proper energy metabolism – including essential electrolytes and vitamins like niacin, biotin and vitamin B6.

OSHEE drinks come in ready-to-go bottles or as hydroconcentrates that you can measure out yourself. One bottle of concentrate can make up to 10 litres of functional drink. All you need is a bottle and still or sparkling water (from a tap, filter jug or soda maker).

Electrolytes and marathons – are they important?

Electrolytes are found in blood, plasma and other bodily fluids. They play a role in many processes – including muscle function and organ performance – which makes it vital to maintain their proper levels. This is especially true during intense physical effort, like a marathon.

That’s why, in addition to water, you also need to replenish your electrolytes. Which ones in particular? Focus on potassium, sodium and magnesium. These help your body cope with the strain, reduce the risk of overload, and keep your legs from giving out mid-run.

Electrolyte drinks are the ideal solution. If you want to make sure you’ve got a good supply, go for OSHEE DROP IN electrolyte hydroconcentrates. These let you make up to 10 litres of electrolyte-rich drink – ideal for marathon hydration.

Carbohydrates – your energy source during a marathon

While it’s a good idea to limit carbs in your everyday diet, during a marathon they can be essential. The reason is simple: they give you energy!

Carbohydrates help maintain stable blood sugar levels and support effective muscle function. If levels drop too low, your body will burn through its glycogen reserves and start using fat. That process is much slower and more demanding – which can lead to the so-called “wall” (runner’s wall), where your energy is suddenly cut off. This typically happens between kilometres 30 and 35.

Where can you get carbs during a marathon? Energy gels, bars, fruit (especially bananas) and various drinks – whether electrolyte-based or vitamin-enriched – are all great sources.

Marathon hydration – practical tips

To complete a marathon, you need more than good prep and months of training. You also need to focus on what to do during the race – and what to avoid. This is especially true if you’re aiming for a personal best or chasing a specific finish time. Here are a few tips to help you reach your goal:

• Start hydrated. Pre-race hydration matters just as much as hydration during the run. Drink water or an electrolyte drink beforehand. Pair it with a light meal high in carbs and low in fibre and fat. Oatmeal with banana or pancakes with maple syrup are excellent choices.
  
• Don’t rely solely on race-day refreshment stations. Yes, you’ll find water and snacks there – but in the heat of the moment, it’s easy to miss them. Plus, crowded stations can make it harder to grab what you need. That’s why it’s smart to carry your own energy gel and snack (like a bar). A magnesium shot (around halfway) is also a good idea. And don’t forget your own sports bottle – ideally attached to a running vest.
  
• Avoid sugary, heavily carbonated and alcoholic drinks before and during the run. Also, don’t overeat beforehand – feeling bloated can really slow you down.
  
• Listen to your body and adjust your pace. Remember – just finishing the marathon is already a huge achievement. Don’t push yourself to the point of injury. If you start to feel exhausted, slow down or take a walk break to recover.

Electrolytes, water, vitamin drinks and energy snacks – all of these can positively impact your marathon performance. Especially if you choose high-quality products and dose them properly.