Runner hydrating before humid Singapore race

Singapore Marathon Fuelling: Coach’s 36–48 Hour Plan for Humid Races

Coaches prescribe 8–10 g of carbohydrate per kg of body weight daily before race day, then 30–90 g per hour during the race, according to marathon fueling guidance. The number of gels and when to take them depend on your pace, gel size and what you have practiced. For a full marathon, take a gel every 30–45 minutes, with 400–800 mL of fluid per hour and 500–700 mg of sodium per liter. We stock gels to cover it.

TL;DR:

  • Begin carbohydrate loading 36–48 hours before race day and target 8–10 g of carbohydrate per kilogram of body weight daily, spread across low fiber meals.
  • Begin gut training at 30–40 g per hour, then increase gradually; a trained gut may tolerate 60 g from glucose or about 90 g from mixed carbohydrates.
  • Drink 400–800 mL hourly based on sweat rate, use 500–700 mg of sodium per liter, and add 200–300 mg hourly in hot, humid races.
  • For a full marathon, schedule gels every 30–45 minutes using a watch alarm, and pack one spare per hour to cover delays or dropped packets.
  • For pre dawn starts, eat a light snack 1–2 hours beforehand, and take a gel before the start only if you have practiced it.
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Table of Contents

Your timed quick plan for half and full marathon raceday fuelling

Copy this onto a race-plan card and tape it inside your vest pocket:

  • Night before: a carb-focused dinner of rice or pasta, low in fiber and fat.
  • Pre-dawn starts: wake early for a light carb snack, then take a small gel before flag-off if you have practiced doing so.
  • First gel: take it early in the race, at a time you have practiced in training.
  • Half marathon: plan your gels around your practiced carbohydrate target and take sips of fluid as needed.
  • Full marathon: use a watch alarm to remind you to take gels at the intervals practiced in training, instead of relying on distance markers.
  • Spares: pack spare gels to allow for delays or dropped packets, if your vest has room.

How to carb-load 36–48 hours out and eat on race morning

Start loading 36–48 hours before the gun. Sports science guidance puts the target at 8–10 g of carbohydrate per kg of body weight per day, built around simple, high-glycemic-index foods while you trim fat, protein and fiber to keep your stomach calm. A 60 kg runner is aiming for roughly 480–600 g of carbohydrate a day, which is a lot of rice, bread and juice. Spread it across the day rather than cramming it into one meal. Our guide to carb loading for a marathon has food examples, and our race day nutrition guide covers race week as a whole.

  • Loading foods: white rice, noodles, bread, bananas, sports drink, jam.
  • Race morning: eat well before the start when you can, and practise your timing in training.
  • Pre-dawn starts: rely on a full dinner, then a light snack 1–2 hours before.
  • Last gel: take one before flag-off with a few sips of water, if you have practised doing so.

Pro Tip: If you use caffeine, practise your timing in training rather than trying a new strategy on race day.

How many carbs per hour, and how to space your gels

Your gut sets the ceiling. Trained guts handle about 60 g per hour from glucose alone, and up to about 90 g per hour when you mix glucose and fructose at roughly a 2:1 ratio. Work out how many gels you need from their carbohydrate content and your practiced hourly target. Your total will also depend on your race duration. Pick the target your training supports, not the one a poster suggests.

  • First gel: take it early in the race, at a time you have practiced in training.
  • After that: take fuel at the intervals you have practiced in training.
  • Reminder: use a vibrating watch alarm, because pace changes make distance markers unreliable.
  • Newer runners: aim at the lower end of the range and build up.

Position-stand guidance suggests race fluid volumes of roughly 450–750 mL per hour and supports progressive gut training, which is why we keep the carb target tied to what you have practiced.

Hydration and sodium: hourly volumes for hot, humid races

Aim for roughly 400–800 mL of fluid per hour, depending on your sweat rate and conditions, according to marathon fueling guidance. Weigh yourself before and after a long run to estimate your own losses instead of guessing.

500–700 mg of sodium per liter of fluid is the recommended range, with an extra 200–300 mg per hour budgeted for hot, humid races.

Read more on why electrolytes matter.

  • Concentrated mix: keep it in soft flasks for steady intake between aid stations.
  • Gels: wash them down with plain water from the course.
  • Spacing: stagger gels and electrolyte drinks according to the plan you have practiced.
  • Sweat check: note your fluid loss in training and adjust the plan to match.

Carry-and-grab: how to pack your vest for raceday

Coaches favor a hybrid approach. Carry concentrated electrolyte mix in soft flasks and take plain water from aid stations to wash down gels. You carry less weight and still get steady sodium.

  1. Put soft flasks in the front pockets, where you can reach and refill them without stopping.
  2. Keep gels in easy-access pockets so you never fumble at pace.
  3. Balance the load so nothing bounces or shifts as the miles pile up.
  4. Pack one spare gel per hour, then check the fit on a long training run.

Gut training: a 4–6 week progression for your race fuel

Your gut adapts to carbohydrate intake, so it needs rehearsal. The NSCA notes that periodized testing of gels, drinks and electrolytes on long runs is the reliable way to learn what you tolerate. For more, see our gut training tips, this partner guide to practicing race fuel, and our notes on fueling long runs.

  • Weeks 1–2: start near 30–40 g per hour on long runs.
  • Each long run: gradually increase your intake toward your race target, guided by what you tolerate.
  • Test the real kit: use the exact gels, mixes and gel-plus-water pattern you will race with.
  • Keep a log: record symptoms, pacing and weather, and cut intake if nausea or cramping persists.

Pro Tip: Practice at race pace and in race weather, because a gel that sits fine on an easy cool run can behave differently when you are working hard.

Coach tweaks for hot, humid and pre-dawn races

Heat raises fluid loss, so add 200–300 mg of sodium per hour and mix your electrolyte concentration to match. If the start is pre-dawn, lean on a carbohydrate-rich dinner and a light snack after an early wake-up. Take a gel before the start only if you have practised doing so. Go out conservatively: starting easy preserves blood flow to the gut, which improves absorption later when you need it most.

SiS BETA Fuel + Electrolyte Energy Gel 60ml | Running & Endurance

A coach’s note: test, record, adapt

We recommend the same approach every time: test, record, adapt. Keep your products and timing identical between training and race day, because small adjustments beat last-minute experiments. Our blog goes deeper on gut training and race-week carb loading whenever you want to refine the plan. Your plan should look boring on race day, and that is a good sign.

— Jason John

Race-ready gels and kits from our shelves

Maurten Full Marathon Starter Kit

The Maurten Full Marathon Starter Kit gives you concentrated carbohydrates in one organized set, and the SiS BETA Fuel + Electrolyte Energy Gel 60ml packs carbs and electrolytes into single-serve gels you can run with. We also stock Garmin watches for your fuel alarms and recovery powders. Buy Now and start your gut training this week.

FAQ

How many gels do I need for a half marathon?

Most runners need about two gels for a typical half marathon, taking the first around 30–40 minutes in. Adjust the count for your pace, gel size and how much you practiced in training.

How many gels do I need for a full marathon?

Plan a gel every 30–45 minutes, plus one spare per hour. The exact number depends on the carbohydrate content you have practiced with.

When should I take my last gel before the start?

Take a small gel 5–10 minutes before flag-off, with a few sips of water. Pair it with a light meal 2–3 hours earlier, or a snack 1–2 hours before on pre-dawn starts.

How much sodium do I need per hour in hot weather?

Aim for 500–700 mg of sodium per liter of fluid, according to Runner’s World. In hot, humid races, budget an extra 200–300 mg per hour on top of that.

How often should I practice gut training?

Practice on your long runs and gradually build your carbohydrate intake toward your race target as tolerated. Use the products you plan to race with.

Sources

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