How Much Water Should You Really Drink During Endurance Life North Cornwall Coastal Marathon?

With just days to go before the Endurancelife North Cornwall Coastal Marathon in Polzeath, runners are being advised on their water intake to prepare for the event’s challenging conditions. The coastal marathon, renowned for its stunning scenery and demanding elevation, kicks off on 11th January 2025, with weather forecasts predicting a brisk 9°C.

Expert Water Intake Recommendations

Sports and exercise physician Dr Peter Bruckner has outlined specific daily water intake recommendations for participants, based on average weight and estimated marathon times:

For Women:

• 5 hr 30 min: 5.75 litres
• 5 hr: 5.5 litres
• 4 hr 30 min: 5.2 litres
• 4 hr: 4.95 litres
• 3 hr 30 min: 4.67 litres
• 3 hr: 4.4 litres
• 2 hr 30 min: 4.12 litres

For Men:

• 5 hr 30 min: 6.48 litres
• 5 hr: 6.21 litres
• 4 hr 30 min: 5.93 litres
• 4 hr: 5.66 litres
• 3 hr 30 min: 5.38 litres
• 3 hr: 5.11 litres
• 2 hr 30 min: 4.83 litres

Dr Peter Bruckner highlighted the importance of calculating your specific water needs based on weight and exertion. Participants can use a water requirement calculator to ensure they’re properly hydrated.

Timing Matters: Water Advice from Dr Bruckner

“The amount of water you need to drink in a day is determined by your weight, the air temperature and how much intense exercise you do,” said Dr Bruckner. His advice includes drinking at least one litre of water before starting the race to minimise the need for excessive water intake mid-run.

“Most runners will not be able to drink more than 750 millilitres of water every hour while they are running,” he added. “Trying to drink more than this may cause vomiting, which will increase dehydration even further.”

Staying Hydrated During and After the Race

With most marathons offering 10-15 water stations, Dr Bruckner recommends using as many as possible to keep hydrated and maintain the right balance of salt and water, which is crucial for preventing muscle cramps, nausea, and dizziness.

He also warned against guzzling large amounts of water post-race, advising instead to drink slowly and steadily throughout the day.

The Challenge Ahead in Polzeath

The North Cornwall Coastal Marathon starts on the sandy shores of Polzeath and weaves through picturesque fishing villages, rugged coastlines, and the dramatic Pentire Peninsula. Runners will face steep ascents, particularly in the marathon and ultra routes:

• Marathon (26.5 miles): 5,767 ft ascent
• Ultra (31.7 miles): 6,558 ft ascent

Event Details:

• Location: Polzeath
• Date: 11th January 2025
• Course Level 4: Trail, sand, rock, and grass

Whether you’re taking on the 10K or the gruelling ultra marathon, preparation is key. Follow the hydration guidelines to make the most of this breathtaking yet tough trail running adventure.

For more information, to view the course route and too book your place visit the Endurance Life website.