Ski Marathon Fueling Tips

Marathon season is here, and staying hydrated and fueled is crucial for a fast and enjoyable race. Aid stations can be unreliable, so carrying your own nutrition and hydration is key to maintaining peak performance.

Plan and Prepare

Find a hydration and fueling strategy that suits your digestive system. Some athletes tolerate anything, while others struggle with digestion during high-intensity exercise. Optimize your intake by combining high-carbohydrate drinks with gels or chews to maximize energy and endurance.

Combat the Cold

Cold weather presents challenges—frozen water bottles, clogged hoses, and rock-hard gels. Start with warm drinks and gels to delay freezing. Keep bottle lids and hydration lines insulated by routing them through clothing or placing bottles upside down in carriers. Always blow excess liquid from hydration tubes to prevent freezing. Store gels and chews inside your ski tights for warmth and behind your body to stay out of the wind.

Feed Strategically

Take in calories and fluids on long, gradual downhills for efficiency. Practice drinking and eating while skiing before race day. During your event, start fueling early and stick to a schedule—every 15 minutes—even when it feels disruptive. It’s essential for sustaining energy and performance. Don't forget to stay hydrated and fed leading up to the start as well.

Gear Recommendations

We've had success with water bottle packs and highly recommend Coxa hydration belts. Designed specifically for ski marathons, these Swedish-made packs offer practical hydration solutions for long races.

Check out Coxa Packs here
Shop all Hydration.

Stay prepared, fuel smart, and enjoy the race!