8 tips for the refreshment zones
25. March 2024

Get our top tips on how to refuel your body with new energy in the depots so you can run to the finish line for your well-deserved medal – without stalling along the way.

Plan your visit
All the Copenhagen Marathon depots are located on the right side of the road. On the first tables are the elite runners’ bottles. Then you will be served water, energy drinks – and water again. Even before you get to the depot, you should think about what you want to drink.

Use the whole depot
It can be tempting to run to the first cup on the first table. This can quickly cause a traffic jam, so use the whole depot and choose a cup further down the line where there is more space.

Drink, drink, drink
Drink a little with all deposits – even if you’re not thirsty. If you wait until you feel thirsty to drink, it takes a long time to restore your fluid balance. Plus, it’s easy to drown your stomach by drinking too much at once.

Avoid stopping
It’s fine to slow down in the depot, but don’t stand still. Run in, grab what you need and run out again. This leaves more room for the next runners and prevents someone running into you from behind if you suddenly stop.

Drink efficiently
Squeeze the cup slightly at the top to make it elipse-shaped. This makes it much easier to drink from while running.

Pay attention
A hydration station can be a bit chaotic, and not all runners are equally experienced in using them. That’s why it’s important to pay extra attention to the other participants, so turn off your music and look carefully when you get to the pit.

If you bring your own gels along the way, it’s a good idea to take them just before a depot. Then you can rinse them off with a cup of water. Remember to dispose of your packaging in the drop zones, which are set up before and after the catering zones.

Thank you!
If you have the energy, thank the volunteers on the other side of the table and give them a smile. That’s how they refuel their energy.

Bonus tip
As part of your training for the Copenhagen Marathon, it’s a good idea to practice eating and drinking while running. You may also want to try out the HIGH5 products that will be served on the course. You can read more about the HIGH5 products on the food zone page in the link below.