Marathon Fueling Strategy 2026: Carbs, Hydration, and Electrolytes Explained

Fueling a marathon isn’t guesswork—it’s a plan. To run your best, you’ll match carbohydrate intake, hydration, and electrolytes to your pace, finish time, and weather. At marathon intensity, muscle and liver glycogen—the body’s carbohydrate store—can support roughly 90–120 minutes before declining, which is why in-race fueling is mandatory to avoid “hitting the wall” and to sustain steady pacing and decision-making late in the race (basic marathon nutrition) Korey Stringer Institute’s guide for first-time marathoners. This Hiking Manual guide gives you clear, numeric targets (grams of carbs per hour, ml of fluid per hour, mg of sodium per hour), practical schedules, and logistics that work on race day—and in training long runs—so your energy is predictably strong from start to finish.

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Race-Day Ready: Best Energy Gels for Marathons Without Stomach Issues

If gels have ever made your stomach flip mid‑race, you’re not alone. The best energy gels for runners with sensitive stomachs pair the right texture with the right carb dose—and they’re practiced in training. At Hiking Manual, our picks for calm, consistent fueling include hydrogel and isotonic energy gels plus real‑food options, with clear guidance on timing, water, sodium, and caffeine so you can run hard without GI drama.