Train With What’s on Course at Rock ‘n’ Roll Marathon Series
Gatorade Endurance Formula is scientifically formulated to meet the specific needs of endurance athletes. It contains a five-electrolyte blend including nearly 2x the sodium and more than 3x the potassium compared to original Gatorade Thirst Quencher. Drink Gatorade Endurance Formula to help sustain hydration, maintain proper fluid balance and replace key electrolytes lost in sweat during long distance training and racing.
Taking in the right kind of fuel and practicing your race-day hydration plan is critical to an endurance athletes’ success. Get the most out of your training and race day by reviewing hydration tips from the Gatorade Sports Science Institute below or learning more at gatorade.com/endurance.
Hydration Tips for Endurance Athletes
- Endurance athletes, especially when training or racing >2h or those who have high sweat losses, should replace both fluid and sodium during exercise. To estimate if you are a “salty sweater,” look for white residue on dark colored clothing after a training session
- Know your sweat rate to customize a plan to meet your unique needs
- You should determine your individual sweat rate and consume fluids with sodium to minimize body weight changes during training and racing. To determine your sweat rate, measure body weight before and after a training session in the same environment as the race and keep track of all the fluid consumed. A rough estimate of sweat rate can be obtained by using the following equation: Sweat Rate (L/h) = (weight loss – fluid intake (L))/exercise time (hours) An automated calculator is available here at the Gatorade Sports Science Institutes Website.
- Answering “yes” to any of these questions may indicate inadequate hydration: Am I thirsty? Is my urine a dark yellow color? Is my body weight noticeably lower than yesterday?
- You should be sure to drink enough fluid to prevent dehydration without over-drinking. Dehydration may strain the cardiovascular system and increases body temperature, which increases the risk of heat illness. However, endurance athletes who over-drink in relation to sweating could be at risk for a rare but very serious condition called hyponatremia (low blood sodium concentration). Consuming beverages with sodium during training and racing may help maintain blood sodium levels.
- Mix and match products to find the right combination of solids and fluids to meet both your carbohydrate and fluid needs
Jeukendrup A. (2011). Nutrition for endurance sports: marathon, triathlon, and road cycling. Journal of Sports Sciences, 29 Suppl 1, S91-99.
Recommended Carbohydrate Intake During Exercise
|< 30 Minutes||None||Required|
|30-75 Minutes||Very Small Amounts||Mouthrinse appropriate|
|1-2.5 Hours||30-60 g/h||Rapidly used sources such as sucrose, glucose, and maltodextrin|
|> 2.5-3 Hours||Up to 90 g/h||Use a blend of glucose & fructose|
- Use sports drinks to provide fluid and electrolytes
- It is possible to train the gut! If you are currently consuming less than the recommendations, try to gradually increase intake during training to reach recommended levels.
- Practice your race strategy in training and make sure you can tolerate your race nutrition without problems