Maintaining proper energy and hydration levels is crucial during running and a marathon. It is recommended to consume approximately 60g of carbohydrates every hour to replenish your energy stores. This can be achieved by consuming Energy Bites and Energy Shots plus Hydro Drink for hydration. Energy Shots are often preferred for marathons as chewing during a race is less convenient.

Hydration is vital, especially in the summer. Start drinking before you start. It is advised to drink at least 500ml per hour, especially in hot weather or intense exercise. Hydro Drink containing electrolytes such as sodium and potassium help replace salts lost through sweat and promote optimal hydration.

Always listen to your body and don't take risks. Don't ignore thirst signals, and check your urine color every now and then, this gives an indication of your hydration. The Apple Maple can easily be carried in an Energy Flask. If necessary, use the Caffeine Energy Shots for the last km's. Caffeine has its maximum effect after 45 minutes, so don't wait until the last moment. A maximum of 100 to 400mg caffeine is recommended.

Experiment during your training to find what works best for your body and your specific needs during a marathon. With the right nutrition and hydration, you can perform optimally and enjoy your run.