La hidratación en el día del Gran Canaria Maratón

In a marathon, runners should know the weather conditions they are going to deal with. Getting this information is easier nowadays with Internet. For this reason, I advice you to check first of all any website in order to know the weather forecast on 22 January 2012.


Besides, we can not forget that

Las Palmas has certain peculiarities. It is located on an island with warm weather in winter and, as a consequence of being an island, with high humidity. It must also be pointed out that the marathon circuit is close to the seashore.


Keeping this in mind, we must be cautious and prepare in advance a good hydration for the marathon.


My advice is that the morning of the competition, just after getting up, we always keep a bottle of water within reach, and take small sips every 5-10 min. A trick to know that we are well hydrated is that the urine  must be clear. Regarding what to drink, I advice you to add a pill of potassium in a jar with 200 millilitres of water, and drink it a couple of hours before the competition. This will help you a great deal in hot and humid days. Only one jar with potassium. Let the rest be water or an isotonic drink.


And during the competition, as you know, elite athletes put their own bottles, with any content they decide, on spots every

5 km. This is because they are only allowed to drink in these points of the circuit, or those stipulated by the organization. They can not drink from bottles handed out by friends or trainers in the areas not fitted out for that purpose. If they do, they might be disqualified by judges.


However, popular athletes don’t have this problem. Therefore, the idea is to drink the water provided by the organization every

5 km, and start from the first supplies, as this water is the same used afterwards.


Moreover, you have several options. You can take two gels during the marathon, if you don’t have anybody to provide you with. Those gels, containing mainly carbohydrates, will help you replenish the energy that you will need in the last third of the race, after you have exhausted all the carbohydrates reserves taken through the meals, especially the night before.


You can also turn to some friend who can give you those gels along the course. The right moment is at kilometres 20 and 30.


If you are used to isotonic drinks, it is advisable to take them every

5 km instead of water, as best suits the taste of runners. This should be tried beforehand in long stretches when preparing your marathon.


I don’s want to finish this first tip without saying that it is not good either to drink too much water. The body is wise and already in the training runs it will gradually get used to that special marathon day. I would also like to mention that certain elite athletes, running marathons in hot humid days, have drunk too much before the competition, and this overhydration has provoked their stomach to go through difficult moments.