Archive · 18 Jan 2026
Tata Mumbai Marathon 2026: Hydration Tips
The Tata Mumbai Marathon 2026 is a big running event in Mumbai.
A sports nutritionist named Sameera Sheikh gave important tips about drinking water during the marathon.
She said runners should drink 400–600 ml of water 2–3 hours before the race and 150–250 ml about 15–20 minutes before starting.
During the run, they should drink 150–250 ml of water every 20–30 minutes.
For runs longer than 90 minutes, they should also drink electrolytes or isotonic drinks to replace lost minerals and get quick energy.
After the race, runners should keep drinking water with electrolytes to help their bodies recover.
It's important to drink water regularly and not wait until you feel thirsty, but also not to drink too much plain water, as it can cause problems.
Runners should drink 400–600 ml of water 2–3 hours before the marathon.
A top-up of 150–250 ml of water 15–20 minutes before the race is recommended.
During the marathon, runners should drink 150–250 ml of water every 20–30 minutes.
For runs over 90 minutes, electrolytes or isotonic drinks are necessary to replace lost minerals and provide quick energy.
After the race, runners should sip water with electrolytes to aid recovery and reduce post-run fatigue.
- Who
- Runners participating in the Tata Mumbai Marathon 2026
- What
- Hydration tips for marathon runners
- When
- During the Tata Mumbai Marathon 2026
- Where
- Mumbai, India
- Why
- To ensure optimal performance and recovery
- Event
- Tata Mumbai Marathon 2026
- Expert
- Sameera Sheikh
- Pre-Race Hydration
- 400–600 ml, 2–3 hours before
- Pre-Race Top-Up
- 150–250 ml, 15–20 minutes before
- During Race
- 150–250 ml every 20–30 minutes
- Electrolytes Needed
- For runs over 90 minutes
- Post-Race Hydration
- Sip water with electrolytes