There's no one-size-fits-all answer because it depends on how long you expect to be running. As a general guide, most marathon runners should aim to consume 60–90g of carbohydrate per hour. Faster runners often tolerate the higher end of that range, while recreational runners may find 60g per hour more comfortable. That's exactly why we've built our race packs around finish time rather than a generic recommendation.

Current sports nutrition guidelines recommend consuming 60–90 grams of carbohydrate per hour during a marathon to help maintain energy levels and delay fatigue. Your ideal intake depends on your goal finish time, experience with race nutrition and gut tolerance. Every Sydney Marathon Race Pack has been designed around these recommendations to remove the guesswork.

There's no single hydration target that suits every runner. Your fluid needs depend on the weather, your sweat rate, your pace and how much you're used to drinking during training.

A good starting point for most marathon runners is around 500–750mL of fluid per hour, adjusting up or down depending on the conditions and your individual sweat rate. The most important thing is to start the race well hydrated, drink consistently throughout the race and avoid both dehydration and over-drinking. Drinking far more than you're losing through sweat can increase the risk of hyponatraemia, a potentially serious condition caused by low blood sodium.

Electrolytes—particularly sodium—help replace some of what you lose through sweat and support fluid retention during longer races. How much you need varies considerably from runner to runner.

If you're racing for more than two hours, it's worth having a hydration plan that includes sodium, especially if you're a heavy or salty sweater or if race day is warm. Practising this strategy during your long runs is just as important as practising your fuelling strategy.

Caffeine can improve endurance performance for many runners, but it isn't essential. If you regularly use caffeine before key training sessions or races, Sydney Marathon isn't the time to change your routine. If you're sensitive to caffeine, stick with non-caffeinated products. Always practise your strategy during training first.

Absolutely. In fact, we encourage it. The best marathon nutrition strategy is the one you've already practised. Using your race fuel during long runs helps train your gut and gives you confidence that everything works before race day.