Tag Archives: Drinking Too Much Water

Half Marathon Race Water Drinking Tips

If you asking for the amount of water you should drink before, during and after running half marathon race then this guide will help calculate the right amount.

The question how much water you should drink during a half marathon race depends on 5 factors

1. Your weight
2. How much you sweat
3. The weather of the day
4. The distance
5. Level of experience

Weight and How much water to drink

The leaner you are the less water you require.  If you have watched Kenyan runners run a marathon you might noticed they don’t drink a lot of water, it could be something to do with their lean bodies.

How much you sweat
Runners who happen to have a high rate of sweating will require to drink a lot of water to replace the lost water.

The weather of the day.
When the weather is hot, the rate of sweating is high and you get dehydrated faster. At the 2007 Chicago marathon the race had to be suspended after one runner died and many marathon runners taken to hospital suffering from heat exhaustion. The temperatures were abnormally high and runners complained that there wasn’t enough water stations.

Level of Experience
While elite runner like Kenenisa Bekele can do a mad rush at 10,000 metres without additional water on the way, the same cannot be said of fun runners doing a weekend 10K family fun day.

To know exactly how much water to drink, I recommend you take a sweat test.

The more you train, the fitter you become and you body is able to use water efficiently.

Keep in mind drinking too much water while running can be lethal, at worst too much water can kill, see my post dangers of drinking too much water.

Water Drinking Tips During Half Marathon

Runners should ensure they consume / drink enough water during a half marathon. Adequate hydration is important for completing a half marathon successfully.

Pre Race Hydration Tips

Pre-race, don’t drink or do anything that could promote dehydration: these include drinking excess caffeine, alcohol or soaking yourself in a hot tub.

On the morning of the race make sure you drink atleast half a litre of water before the start of the race.

During the race itself dont indulge in unnecessary water drinking, too much water is dangerous! Take a drink only when you feel thirsty.

Causes of Running Stomach Cramps, Pain

Every runner must have at one time experienced some unpleasant and painful sensation in the stomach. The pain is what is called cramps and its caused by the overexertion nature of running.

Stomach cramps and diarrhea

Stomach cramps vary from one runner to another, some runners complain of stomach cramps and diarrhoea others stomach cramps and diarrhea others just upper stomach cramps.

What causes painful stomach cramps during running?

  1. Dehydration. – For your smooth muscles of the stomach/intestines to function properly they require to be hydrated.
  2. Low blood salt – With all the sweating taking place your body will be losing too much salt and your body will soon be starved of salt.
  3. Inadequate oxygenation – During running, a lot of your blood will be redirected from the stomach to other muscle. And since your stomach muscles are starved of oxygen they will not work properly.

The above causes are made worse by factors such as a extreme weather conditions. Too high temperatures will increase rate of dehydration.

Video of How To Get Rid of Stomach Cramps

Medicine for stomach cramps.

This is not your typical medicine to cure cramps but a simple guide on how to avoid them. Its important to make sure you drink enough water. I experience most of my stomach cramps during my training because in training I don’t have water points every 2K like I find in a marathon.

Drinking water is good but drinking too much is dangerous! Drinking too much water will cause your salt levels too go too low causing you stomach pains and in a worst case scenario death! Every runner should remember to put enough salt in his food. During the the race, Eat salt pallets offered. Lastly, Practice good breathing technique.

Remember the more you run and the more experienced you get, the less stomach cramps you will get from running.