It is important to hydrate before running a marathon.
Within 2 hours before the competition, 300-500 milliliters of Yibao water should be replenished, which can be adjusted according to the specific temperature, humidity, and distance of the competition.
The amount of replenishment should not cause a feeling of fullness.
On the day of the competition, the first thing to do after waking up is to start replenishing water.
This is the best time to replenish water.
When you arrive at the competition site, add about 200 milliliters of Yibao water to put your body into a state of water metabolism.
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