Marathon training is an incredible feat of endurance, strength, and dedication. Whether you're a seasoned runner or preparing for your first race, proper hydration is the foundation for peak performance and recovery. Without it, your body can't perform at its best—or recover quickly.
Here’s your ultimate guide to staying hydrated before, during, and after your run, with tips to keep you energized and strong every step of the way.

Pre-Race Hydration: Building the Foundation
Think of pre-race hydration as prepping your body for success. Staying consistently hydrated in the days leading up to your marathon will help maintain your body's fluid balance and prepare you to perform your best.

• Hydrate Early: Start drinking plenty of water 48 hours before race day. Aim for at least 8–10 glasses daily, depending on your activity level and body size.
  
• Electrolyte Balance: Incorporate drinks with electrolytes to replenish sodium, potassium, and magnesium—key players in muscle function and hydration.
  
• Carb and Fluid Loading: Combine hydration with your carb-loading strategy. Water helps your body absorb glycogen more efficiently, so they work hand-in-hand.
  
• Limit Dehydrators: Reduce or avoid caffeine and alcohol in the days leading up to your race, as they can contribute to dehydration.
  

Hydration on Race Day: Stay Ahead of Fatigue
During the marathon, hydration is all about maintaining your performance and avoiding dehydration, which can cause cramping, fatigue, or worse.

• Start Small and Steady: Begin hydrating early in the race. Don’t wait until you’re thirsty—that’s already a sign of dehydration.
  
• Take Advantage of Water Stations: Sip water at each hydration stop. For longer races, incorporate electrolyte drinks to replace salts lost through sweat.
  
• Know Your Body’s Needs: Avoid overhydration, which can lead to hyponatremia (low sodium levels). Drink enough to feel comfortable but not bloated.
  

Post-Race Recovery: Rehydrate and Repair
Once you cross the finish line, your body needs to replenish lost fluids and repair muscle damage to recover efficiently.

• Replenish Fluids and Electrolytes: Drink water combined with an electrolyte solution to rehydrate and support muscle function.
  
• Refuel with Nutrition: Pair hydration with a nutrient-rich meal or snack, including carbs, protein, and healthy fats, to replenish energy stores and support recovery.
  
• Ice Baths or IV Therapy: To speed up recovery, many athletes turn to advanced options like ice baths or IV hydration. These therapies can reduce inflammation, restore balance, and help you bounce back faster.
  
• Continue Hydrating: Keep drinking water throughout the day post-race, as your body continues to recover and repair.
  

The Ultimate Recovery Hack: Athletic IV Hydration Packages
At Calibrate IV Hydration, we understand how critical proper hydration is for athletes. That’s why we’ve designed Athletic IV Hydration Packages to deliver the fluids, electrolytes, and nutrients your body craves.

Benefits of IV Hydration for Runners:

• Rapid rehydration
  
• Reduced muscle soreness
  
• Improved energy levels
  
• Faster recovery time
  

Our IV treatments include essential vitamins, minerals, and amino acids to help you recover like a pro. Perfect for pre-race preparation or post-race recovery, these therapies give your body exactly what it needs, when it needs it most.

Run Farther, Recover Faster
Hydration isn’t just a part of marathon preparation—it’s the secret weapon to staying strong and injury-free. If you’re gearing up for your next race, let us help you perform and recover at your best.
Book an Athletic IV Hydration session today and experience the difference it makes to your performance and recovery.
Stay hydrated. Stay strong. And crush your goals. 🏃‍♂️💧