"You've spent months preparing for your first marathon. make sure you remember these important race day tips so you can finish strong." -Lisa Dorfman, M.S., R.D., L.M.H.C. sports nutritionist, elite runner and Ironman triathlete
Eat wisely -If yo u're not used to running on a full stomach, it's not a good idea to feast right before a marathon. Remember, it takes 3-4 hours for food to digest, so eat early.
Fuel up before the race -Drink at least 16 ounces of a sports drink with carbohydrates about 2 hours before the marathon, then another 8-16 ounces just before the race. Be sure to stop to drink at least 2-4 ounces at every fluid station.
Slow down through the fluid stations
-Walk or slow down at the fluid stations. If you try to run through a station, you'll end up spilling more than you drink. Slow down, grab a cup of fluid, squeeze it to make a funnel, and drink it up.
Drink at every fluid station- Drink even if you don't feel thirsty. Thirst is not a reliable indicator of fluid needs because by the time you feel thirsty, you're already dehydrated.
Know the warning signs of heat illness -If you experience undue lightheadedness, lethargy, confusion, nausea, vomiting or muscle cramps, stop running and seek medical help immediately. As nausea or vomiting subsides, consume fluids (sports drinks) to help rehydrate.