Hydration for UAE Sports Events: Marathons, Tournaments & Championships

Race day in the UAE is exciting  and demanding. Heat and sweat accelerate electrolyte loss, affecting muscle function, focus, and overall performance. If you want a quick refresher on choosing minerals and ratios, see our Electrolyte Buying Guide for the UAE.

Electrolytes 101 for athletes

• Sodium supports fluid balance and is the main mineral lost in sweat.
• Potassium helps muscle contractions and nerve signaling.
• Magnesium plays a role in energy metabolism and cramp reduction.

Simple hydration plan (adapt to your needs)

1) 24–12 hours before

• Drink steadily through the day; add minerals with meals (a pinch of sea salt, leafy greens, broth).
• Keep urine pale yellow; avoid overloading fluids right before sleep.

2) 2–3 hours before start

• 300–500 ml water with electrolytes.
• Light, familiar breakfast; no new foods on race day.

3) During the event

• Small sips every 10–15 minutes.
• For efforts >60–75 minutes, add electrolytes as per label directions.
• Adjust for heat, humidity, and intensity.

4) Post-event recovery (0–2 hours)

• Replenish fluids + electrolytes; include protein and carbs in your meal.
• Aim to return to pale-yellow urine within a few hours.

Training weeks: get your strategy right

Practice your race-day hydration during workouts to avoid surprises. For a deeper look at gym and field sessions, read our guide on sugar-free electrolytes for workouts in the UAE. If you’re prepping for trail races or long, hot climbs, our Hatta piece covers terrain-specific tips: Best Electrolyte Powder for Hiking in Hatta.

Why certification & formulation matter

Trust is everything in endurance events. Learn why Montaji Certification signals safety and quality in Dubai in our article Montaji-Certified Hydration You Can Trust. A sugar-free, fast-absorbing formula helps reduce GI issues and energy crashes common with high-sugar drinks.

Make race day simple

• Pack single-serve sachets in your belt or pocket.
• Label your bottle and plan refill points.
• Have a post-finish bottle ready at bag drop.

Stock up for race day → Electrag Gold sugar-free electrolyte sachets

FAQs