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Official Race Preparation Guide
Part of the Tata Mumbai Marathon Training Engine
Nutrition & FuelingSeptember 16, 2026
TMM Nutrition & Dew Point Protocol: Surviving Coastal Humidity on Indian Diets
High coastal dew points demand disciplined electrolyte loading. Here is an hourly sodium, fluid, and carbohydrate plan using regional staples like poha, bananas, and electrolytes.
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High Relative Humidity Adaptation
Coastal dew points in Mumbai frequently exceed 20°C during early-season base building and race mornings, drastically elevating sweat rates and sodium depletion.
Fueling & Electrolyte Guidelines
- Sodium Target: Consume 400–700mg of elemental sodium per hour to prevent hyponatremia.
- Carbohydrate Targets: 30–60 grams of easily digestible carbohydrates per hour using accessible regional staples (poha, sattu, bananas) or commercial energy gels.
- Gut Training: Rehearse your hydration strategy every 20 minutes during peak Sunday long runs.