Endurance event

Endurance event refers to prolonged physical activities that last one hour or more, requiring sustained aerobic metabolism to meet energy demands. Examples include marathons, half‑marathons, long cycling races and multi-hour team competitions.

Explanation

Endurance events challenge the body’s ability to maintain energy and fluid balance. During prolonged exercise, muscle glycogen stores and blood glucose become the primary fuel sources. Consuming about 0.7 g of carbohydrate per kilogram of body mass per hour (roughly 30–60 g per hour) during endurance exercise supports performance. In longer races, ingesting multiple transportable carbohydrates such as glucose and fructose at a 2:1 ratio can increase carbohydrate oxidation rates and allow intake of up to around 100 g per hour. Sports drinks with 5–10 % carbohydrate provide both hydration and fuel; lower concentrations should be chosen when fluid delivery is more important, such as in hot and humid conditions. For events lasting longer than 60–90 minutes, guidelines recommend drinking 3–8 ounces (90–240 mL) of a 6–8 % carbohydrate–electrolyte beverage every 10–20 minutes to offset sweat losses and maintain blood glucose. Avoiding dehydration greater than 2 % of body mass and consuming sodium in drinks helps reduce the risk of hyponatremia.

Fuel and Hydrate for the Long Haul

Marathon: A marathon runner might consume 30–60 g of carbohydrate per hour via gels and sports drinks. Drinking a carbohydrate–electrolyte beverage at regular intervals keeps blood glucose stable and supplies sodium to stimulate thirst.

Long‑distance cycling: Cyclists often combine sports drinks with energy bars; using glucose–fructose mixes allows higher carbohydrate intakes up to about 90 g per hour, which can enhance performance on multi‑hour rides.

Triathlon: Athletes participating in a two‑hour triathlon may consume 90–240 mL of drink every 10–20 minutes and aim for 60–90 g of carbohydrate per hour, adjusting fluid concentration based on heat and sweat rate.

Endurance events demand careful fuel and hydration planning because prolonged exercise depletes glycogen and causes significant sweat losses. Consuming a carbohydrate–electrolyte drink throughout the event helps maintain energy and prevents dehydration. Athletes should tailor carbohydrate intake to their body size and event length, starting with about 30–60 g per hour and increasing when tolerable. Rehydration after the event requires replacing roughly 150 % of the fluid lost and including sodium to accelerate recovery.

Related Terms: Ultra‑endurance, Recovery window, Per‑serving carbohydrate, Per‑serving sodium, Added sugars