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Namma Run Bengaluru: Don't Drink When Thirsty! Here's the Marathon's Correct Water Schedule
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News18•03-10-2026, 12:43
Namma Run Bengaluru: Don't Drink When Thirsty! Here's the Marathon's Correct Water Schedule
- •For Namma Run Bengaluru 2026 participants, proper hydration is as crucial as training, shoes, and route familiarity.
- •Not drinking water correctly before, during, and after the marathon can lead to muscle fatigue, dizziness, or sudden exhaustion.
- •Start hydrating 2-3 days before the race. On race day, drink 500-600 ml 2-3 hours before and 150-250 ml 10-20 minutes before the start in small sips.
- •While running, don't wait until you're thirsty; drink 100-200 ml in small sips every 15-20 minutes, aiming for 400-800 ml per hour.
- •Immediately after the race, consume 400-600 ml of water or an electrolyte drink, then replenish 1.5 times the fluid lost over the next 2-4 hours.
Key Questions Answered
Two to three hours before the race, participants should slowly drink 500 to 600 ml of water, and then take an additional 150 to 250 ml in small sips 10 to 20 minutes before the start.
Runners should avoid waiting until they feel thirsty and instead consume 100 to 200 ml of water in small sips every 15 to 20 minutes, totaling about 400 to 800 ml per hour.
Right after finishing the race, runners should consume 400 to 600 ml of water or an electrolyte drink, and continue drinking over the next few hours to replenish fluids lost through sweat.
