Timothy Higgins is an avid marathon runner who has trained intensively for races in Chicago and New York City, focusing on those for charitable causes. The document discusses maintaining proper hydration levels during marathon training and races, recommending that runners drink 8-16 ounces of water 1-2 hours before a race starts. During the race, runners should aim to consume 3-6 ounces every 15-20 minutes or a cup every two miles, adjusting based on sweat rate or heat. Medical professionals warn against drinking too much water at once as it can be uncomfortable and cause sodium levels to drop, resulting in a condition called hyponatremia from excessive water intake through frequent breaks or large volumes.

1. By Timothy Higgins

2.  An avid runner, Timothy Higgins has run both the
Chicago and New York City marathons. Timothy
Higgins has trained intensively for his many
marathon runs, with particular focus on the races
that he completed for charitable causes.
When training for or competing in a marathon
race, maintaining proper levels of hydration is a
delicate task. Experts suggest that runners are
best hydrated when they consume 8 to 16
ounces of water between one and two hours
before the race begins.

3.  Once the run has started, a runner should
strive to consume 3 to 6 ounces per 15 to 20
minutes, or a standard cupful every two
miles. This may be different for a runner with
a higher sweat rate, or on a particularly warm
race day. By tracking water needs during
training, a runner can determine the ideal
water schedule for race day.

4.  Medical professionals warn runners against
consuming greater quantities of water at more
widely spaced intervals. Too much liquid in the
stomach at one time can be uncomfortable, and
the body tends to process small amounts of
liquid more efficiently. Furthermore, too much
water in the system can cause sodium levels to
drop and lead to a condition known as
hyponatremia. This can occur if a runner takes
too-frequent water breaks or if he or she drinks
too much at one time.