In 30 seconds
- The next edition is on Sunday 14 March 2027, starting at 8.30 am, with 15 aid stations serving drinks, roughly every 2.5 km between km 5 and km 40.
- Drink to thirst: as a guide, 0.4-0.8 litres per hour, without drinking more than 80% of what you sweat or gaining weight during the race.
- In events lasting more than an hour and a half, a drink with 400-1,100 mg of sodium per litre and 30-60 g of carbohydrates per hour; up to 90 g if you will be running for more than 2.5-3 hours.
- When you finish, replace 1.25 to 1.5 litres for every kilo you have lost, in sips and with sodium.
At the Barcelona Marathon, drink to thirst (as a guide, 0.4-0.8 litres per hour) and, as you will be running for more than an hour and a half, choose a drink with 400-1,100 mg of sodium per litre and take 30-60 g of carbohydrates per hour 7 6. With 15 aid stations, roughly one every 2.5 km from km 5, you do not need to drink at every one: decide where you will drink and where you will take carbohydrates, and try it out first on your long runs 1.
At Nutri Gains we are a company from Girona. We have gathered the race's official information and what the evidence says, so that you reach the start line with a tested plan.
The race in numbers
The Barcelona Marathon in three numbers
The race at a glance
The next edition of the Zurich Marató de Barcelona, the official name of the Barcelona Marathon, is on Sunday 14 March 2027, starting at 8.30 am 1 on Passeig de Gràcia 3. Runners set off in start pens according to their pace, and there are pacers from 2 h 45 min to 4 h 30 min 2.
| Barcelona Marathon | |
|---|---|
| Date | Sunday 14 March 2027 |
| Start | 8.30 am on Passeig de Gràcia, in start pens by pace |
| Distance | 42.195 km, entirely through the city, certified by the FCA, the RFEA and World Athletics |
| Time limit | 6 hours from when the last runner starts |
| Aid stations | 15 serving drinks, at approximately km 5, 7.5, 10, 12.5, 15, 17.5, 20, 22.5, 25, 27.5, 30, 32.5, 35, 37.5 and 40, plus one with drinks and food at the finish |
| March temperature | 11.8 °C on average, with lows of 7.4 °C and highs of 16.1 °C |
Sources: race rules, course and FAQs (2027 edition); AEMET, Spain's state meteorological agency, 1981-2010 normals at Barcelona airport.
It is 42.195 km, entirely through the city, certified by the Catalan Athletics Federation (FCA), the Royal Spanish Athletics Federation (RFEA) and World Athletics. The time limit is 6 hours from when the last runner starts 1.
March weather: cool, but every body sweats differently
At Barcelona airport, March has an average temperature of 11.8 °C, with lows of 7.4 °C, highs of 16.1 °C and 70% relative humidity 4. The race starts early in the morning, while it is still cool.
That is good news for your pace. In an analysis of seven marathons, performance got worse as the heat index (WBGT) rose from 5 to 25 °C, and more so in slower runners 5.
But cool does not mean you will not sweat. Sweat rate ranges from 0.3 to 2.5 litres per hour, depending on intensity, weather and the individual 7. To find out yours, weigh yourself before and after a long run and use our hydration calculator, or follow the steps to work out your sweat rate. And for your race plan, with how much fluid, sodium and carbohydrate you need on each stretch, use the race hydration planner: the Barcelona Marathon is already loaded.
Race morning
From breakfast to the first aid station
The days before and breakfast
For events lasting more than 90 minutes, the guideline is carbohydrate loading at 10-12 g per kilo per day for the 36-48 hours beforehand 6. If you weigh 70 kg, that is 700-840 g of carbohydrates a day, spread across pasta, rice, bread, potatoes and fruit.
On race morning:
- Breakfast: 1-4 g of carbohydrates per kilo, 1 to 4 hours before 6. With an 8.30 am start, that means between 4.30 am and 7.30 am. Make it a breakfast you have already tried.
- Fluid: 5-10 ml per kilo in the 2-4 hours beforehand, until your urine is pale yellow 7. If you weigh 70 kg, 350-700 ml.
- Do not overdo it: drinking too much water beforehand makes you urinate more and can lower your blood sodium 7.
You will find it all, including for training, in our running nutrition guide.
During the race: aid station by aid station
Every aid station has water and isotonic drink. There are gels at km 12.5, 15, 17.5, 20, 25, 27.5 and 37.5, and fruit from km 15 2. There are no gels at km 30, 35 and 40: if you need one in the final stretch, carry your own.
| Aid station | What is there | How to use it |
|---|---|---|
| Km 5, 7.5 and 10 | Water and isotonic drink | Drink if you are thirsty. The isotonic drink already adds carbohydrates and sodium |
| Km 12.5, 17.5, 27.5 and 37.5 | Water and isotonic drink in bottles, and gels | A good spot for a gel: take it with water |
| Km 15 and 20 | Water, isotonic drink, gels, bananas and nuts | A gel or a banana, depending on what you have tried in training |
| Km 22.5 and 32.5 | Water and isotonic drink | Drink if you are thirsty |
| Km 25 | Water, isotonic drink, gels, fruit, nuts, jelly sweets and cola | A gel or fruit, depending on what you have tried in training |
| Km 30, 35 and 40 | Water, isotonic drink, fruit, nuts, jelly sweets and cola, but no gels; cooling points too | No gels here: carry your own for the final stretch. Do not try anything new and, if it is hot, cool yourself down |
| Finish | Drinks and food | Start rehydrating |
Based on the race rules and the official website. The points and what is on offer may change: check them on the official website before the race.
The numbers to keep in mind:
- Fluid: drink to thirst. As a guide, 0.4-0.8 litres per hour during hard efforts, without drinking more than 80% of what you sweat and without gaining weight during the race 7.
- Sodium: in activities lasting more than an hour and a half, drinks with carbohydrates and sodium, containing 400-1,100 mg of sodium per litre 7.
- Carbohydrates: 30-60 g per hour for efforts of 1 to 2.5 hours, and up to 90 g per hour beyond 2.5-3 hours 6. Higher amounts call for blends of several types of carbohydrate, such as glucose and fructose 8.
At 6 min/km you pass an aid station every 15 minutes. If you drink at every one, 0.4-0.8 litres per hour works out at 100-200 ml at each: a few sips. For carbohydrates, check the label for the grams in each gel and work out how many you need per hour.
Your strategy needs training too. Practising your carbohydrate plan in training is recommended to reduce gut discomfort and improve your gut's ability to absorb carbohydrates 8. On race day, nothing new: no new gel, isotonic drink or breakfast. If you run the Barcelona Half Marathon in February, use it as a dress rehearsal: you will find its plan in what to drink at the Barcelona Half Marathon.
Be careful about drinking at every aid station
Fifteen points with water and isotonic drink means a lot of fluid within easy reach. The international consensus on hyponatraemia, a fall in blood sodium, identifies its main cause as drinking more fluid than you lose 9.
The risk factors it highlights: gaining weight during the race, taking more than 4 hours, running at a slow pace and always having drinks to hand 9. Isotonic drinks do not prevent it if you drink more than you sweat 9.
Over the marathon distance, hyponatraemia without symptoms has been found in 0 to 13% of finishers 9. The simplest protection is to drink to thirst. We explain it in drinking too much water during exercise.
After the finish
- Weigh yourself: the difference from your weight beforehand is mostly the fluid you have lost.
- Replace 1.25 to 1.5 litres for every kilo lost 6, in sips over the following hours, ideally with electrolytes and with food 7.
- If you have lost less than 5% of your body weight and you are not training in the next 24 hours, your usual meals, a snack and water are enough 7.
You will find the step-by-step guide in how to rehydrate after training.
Nitrus Isotonic in your plan
Each 25 g scoop of Nitrus Isotonic in 400-500 ml of water provides about 195 mg of sodium and 15 g of carbohydrates, with 5 electrolytes and all 13 vitamins. Depending on how much water you use:
| Preparation | Sodium per serving | Sodium per litre | Carbohydrates per serving | Carbohydrates per litre |
|---|---|---|---|---|
| 25 g in 400 ml | 195 mg | 488 mg | 15.1 g | 37.8 g |
| 25 g in 500 ml | 195 mg | 390 mg | 15.1 g | 30.3 g |
Each 25 g serving contains 0.488 g of salt (about 195 mg of sodium), 148 mg of potassium and 15.13 g of carbohydrates.
- On your long runs: this is where you test your plan. In 400 ml it comes to 488 mg of sodium per litre, within the reference range 7.
- On race morning: one scoop in 400-500 ml counts towards the 350-700 ml you drink before the start.
- After the finish: it helps you replace fluid with sodium, in sips.
To reach 30-60 g of carbohydrates per hour, add gels or fruit: one bottle of Nitrus provides 15 g. Riboflavin (vitamin B2), vitamins B6, B12 and C, niacin, pantothenic acid and folate contribute to the reduction of tiredness and fatigue. A varied and balanced diet and a healthy lifestyle are important.
It costs €19.90, contains 20 servings and is caffeine-free. Born in Girona and made in Spain with IFS Food and BRCGS Food Safety certification.
Frequently asked questions
When is the Barcelona Marathon 2027?
On Sunday 14 March 2027. The start is at 8.30 am on Passeig de Gràcia, in start pens by pace, and the time limit is 6 hours.
How many aid stations does the Barcelona Marathon have?
It has 15 serving drinks, roughly every 2.5 km between km 5 and km 40, and one with drinks and food at the finish. According to the official website, they all have water and isotonic drink, and there are gels at km 12.5, 15, 17.5, 20, 25, 27.5 and 37.5.
How much water should you drink during the Barcelona Marathon?
Drink to thirst. As a guide, 0.4-0.8 litres per hour, without drinking more than 80% of what you sweat or gaining weight. At 6 min/km you pass an aid station every 15 minutes: a few sips are enough.
How many gels should you take in the Barcelona Marathon?
It depends on the grams of carbohydrate in each gel and on your finishing time. The guideline is 30-60 g of carbohydrates per hour, and up to 90 g if you will be running for more than 2.5-3 hours and have practised it. Try it on your long runs.
What is the weather like for the Barcelona Marathon?
In March, Barcelona airport averages 11.8 °C, with lows of 7.4 °C and highs of 16.1 °C. Cool does not mean you will not sweat: weigh yourself before and after a long run to find out your sweat rate.
Sources
- Zurich Marató de Barcelona. Rules for the 2027 edition (articles 1, 2, 3 and 15). View publication
- Zurich Marató de Barcelona. FAQ: aid stations and start pens. View publication
- Zurich Marató de Barcelona. Course. View publication
- Agencia Estatal de Meteorología (AEMET). Valores climatológicos normales 1981-2010: Barcelona Aeropuerto. View publication
- Ely MR, Cheuvront SN, Roberts WO, Montain SJ. Impact of weather on marathon-running performance. Med Sci Sports Exerc. 2007;39(3):487-493. View publication
- Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. J Acad Nutr Diet. 2016;116(3):501-528. View publication
- Mosler S, Braun H, Carlsohn A, et al. Position of the working group sports nutrition of the German Nutrition Society (DGE): fluid replacement in sports. Dtsch Z Sportmed. 2020;71(7-9):178-184. View publication
- Jeukendrup AE. A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Med. 2014;44(Suppl 1):S25-S33. View publication
- Hew-Butler T, Rosner MH, Fowkes-Godek S, et al. Statement of the 3rd International Exercise-Associated Hyponatremia Consensus Development Conference, Carlsbad, California, 2015. Br J Sports Med. 2015;49(22):1432-1446. View publication
Information based on published studies. It does not replace the advice of a doctor or registered dietitian. The results describe what was measured in each study, not the properties of any specific product.
